This is EXACTLY How Old School Bodybuilders Built Mass!

All of my programs can be found below!

* Bodybuilding Diet eBook and Audiobook*

*Build massive arms using proven old school bodybuilding training methods*

USE CODE: LAUNCH25 For 25% off Old School Arm Training Program

*Join the Old School Mass Gain Membership Program*

Follow me on Instagram: Jakked

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This is EXACTLY How Old School Bodybuilders Built Mass! - Old School Mass Gain
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[PeterKhatcherian]

All of my programs can be found below!


* Bodybuilding Diet eBook and Audiobook*

Build massive arms using proven old school bodybuilding training methods

USE CODE: LAUNCH25 For 25% off Old School Arm Training Program

Join the Old School Mass Gain Membership Program



Follow me on Instagram: Jakked


Visit my website: www.OldSchoolMassGain.com

[kevinleewilliams]

This is the type of dude new lifters really need to follow, straight to the point, intelligent, actually lifts, well researched, not trying to be flashy or sell you anything. Great job.

[therealkakitron]

I've been working out for about 10 years, and it wasn't until the last 6 months that I'm much busier (now I'm a dad), so I can only work out 3 times a week and I've been seeing way better gains than ever before.

[miguestopholes]

First and only program I’ve ever paid for at 28 with 5+ years of deliberate and educated training. The foundational principals he lays out will take you to the next lever wherever you are. I’m on week 3 of the 4-day split and am in paradise.

[shaunclubberlang]

This is quality advice. I wish more people would understand that these fundamentals are timeless for non enhanced lifters.

[jeghedderhenrik]

as teen i startet for a couple of year in a powerlifter gym, so i had hardly anything else avaliable than barbell and dumbells.. even to day its diffucult to adapt machines instead..i get frustrated and return to old times routines and exercises

[MrJudogo]

I'm probably the oldest person who comments on your videos. You are right as rain on a dry day. As much as can be seen of your body is a testament to what you're saying.
People like to name Reg Park and Arnold Schwarzenegger as examples of a growth/maintenance routine. One of the best examples that I would use is Harold Poole.
He was an athlete who turned bodybuilder and used principal's almost exactly as you described. The idea was to bodybuild not just muscle build. By building the body, muscle growth is a by product.

[jamesrockland]

This video should have been entitled ''The Bodybuilding Bible'', and should be made mandatory viewing for all aspiring bodybuilders, your explanation was outstanding! Wish I had seen this years ago (and prior to my herniated disc). I love the line about, ''even if you've been lifting for years but haven't adopted these principles you're still a beginner'', light bulb went off in my head...THANKS 4 posting!!

[sureshkarda]

41 yo. Father of two. Following the 5 3 1 program by Jim Wendler and I have made better gains than I did in my 20s and 30s. The basics work and I lift 3 times a week.

[DragonSlayer]

You have a great channel here. Your content is awesome.

I started training at 18 weighing 135 at 5'7. I remember bench pressing 85 pounds for 5 reps, and squatting 95 pounds for 4 reps the first time I tried those lifts.

I got up to 230 by my mid 30's without drugs, and I'd estimate that no more than perhaps 15-20 pounds of that weight was fat. I'm 53 now, and I still weigh around 220, still natural to this day. I benched 315 for a max at 35, and squatted 515 for a max at 37. I'm lucky to bench 255 for 5 today (shoulder issues), but I can squat 455 for 5 on a good day today.

I did a ton of reading when I started, and I experimented a bit with HIT early on... I then soon gravitated to a routine very similar to this - 3 days a week, full body, pretty much entirely free weight basics/compound movements.

It didn't take me long to realize that I needed more than one set of an exercise to grow, but I also quickly realized that 25-30 total sets per workout was about all that I could handle most days. That typically meant 3 sets of most exercises, perhaps only two of some. Because I was so weak when I started out, I didn't need very many warmup sets.

I typically did 8-10 different exercises, pretty much the same ones you mention here. Two things about that routine I would personally tweak for a novice (besides reducing the sets per exercise from 5 to 3 for someone not on PEDs) would be to substitute either dips or close-grip bench presses for the tricep extensions, and to do the overhead barbell presses to the front. I found that heavy behind the neck presses/pulls would cause injuries to my neck/upper back - pinched nerves, muscle pulls, strains, etc.

You mention the deadlift frequency - that's another thing I realized early on. Deadlifting 3x a week became impossible as I got stronger.

As I continued to get stronger, I also started to realize that squatting 3x a week was too much. I became relatively strong on squats and deads early on. Pressing and curling to this day are exercises I am still relatively weak on, but I eventually got to a point in my 30's and beyond where I had to be careful to not overstress the shoulder joints as well.

After a couple of years of some progress - particularly in the thighs/hips/glutes, chest, lower back, and traps (and shoulder width to an extent) - on the 3x a week full body routine, I decided to try to a 4 day a week split I read about in a M&F article. On this routine I worked chest/shoulders/tris two days a week, and legs/back/bis another two days a week, with Wednesdays and Saturdays/Sundays off. This seemed to stimulate my body to a new level very quickly, but after about another two years or so I noticed stagnation again. And at this point I noticed that my upper back/lats, arms, calves, and shoulders were still underdeveloped relative to my thighs, lower back, and traps. I was blessed with a relatively deep chest and pecs that responded well to proper bench/incline pressing.

At about that time I stumbled upon a MMI article by Greg Zulak that detailed the "one bodypart a day" thing, outlining a couple of different routines that would entail training either 5 or 6 days a week, doing either one major bodypart each day, or 2 smaller ones. I initially tried 6 days a week, and it worked great for a while. But it didn't take me long to realize that 6 days a week was too much for me to recover from properly, even though I was still in my early 20's at the time. I was very busy with work, school, a social life, etc., and I found myself very tired by the end of the week. So I soon pared it down to 5 days a week. I eventually reduced training back to 4 days a week later as I became very busy with my career, etc. - which is what i have done ever since.

I have learned for myself that 4 days a week is ideal, and that I need to limit the time I spend lifting each session to no more than 60 minutes. Sometimes that may mean doing up to 25 total sets of 2-3 smaller bodyparts in one workout, or as little as 12-13 very heavy total work sets of quads (after 3 warmup sets of squats) or 15-16 total work sets for back (after 3-4 warmup sets of deads/rack pulls).

People starting out younger can generally do more than those who are starting out later in life. And people using PEDS can tolerate more and will of course get better results in the short term. The old school guys were no strangers to test, d-bol, etc. These additions to their programs enabled them to recover better, and to grow bigger and stronger than they would in the short/mid term had they been natural.

An average untrained person starting out in their teens or early twenties can probably do 3 sets of 8-10 different exercises full body 3 times a week. A person starting out in their 30's or older should probably start out very slowly... perhaps do the 3 day a week routine differently - starting out by doing say back and bis on Monday, chest/shoulders/tris on Wednesday, and legs on Friday. They can increase the workload (and weight) as they become acclimated to intense weight training. A person with any health issues or who is very out of shape should also take it slowly.

I've learned that it's best to find out whatever volumes, intensities (% of 1RM), rep ranges, etc work best for you, and to pretty much stick to that. These will tend to vary from bodypart to bodypart, and from individual to individual to a certain extent. My calves respond best to sets of 12-15 reps. My back responds best to doing rack pulls for 4-5 reps, pullups for 5-8 reps, and rows for generally 8-10 reps. My quads respond best to most sets of most exercises being in the 10-15 rep range, etc. Training hard and being consistent are very important.

And it's probably better to find whatever minimum amount of work you need to do to stimulate muscular growth than it is to just try to do as much work as you can tolerate. I can probably force myself to train for 90-120 minutes, but limiting training time to 45-60 minutes works better for me personally.

I noticed that my tolerance for hard, heavy training with volume took a noticeable dip right about the time I hit 30. Since then I have declined very little in terms of strength, stamina, etc. But it does take me longer to recover now after the workouts than it did 20 years ago, or even 10 years ago.

[robertkellogg]

Yes Pete. I first trained at Olympus health club in Montebello CA in the late 80s when I was a teen. It was all dead weight. Before that I trained in my parents garage when I lived at home and used the cement weights. I followed Arnold's routine as well as looked at other old school bodybuilders workouts. I I made my own routine that worked for me. Once I got in to a normal old school gym I built so much mass and size with only deadweight and got up to 260lbs at 6 feet in height. My strength was phenomenal especially in my 20s. Now in my 50s I'm at 235lbs. Lean, solid and hard with lots of muscle memory. All these old school excersises that you explained sure are the best. You got it down to a science. 👍💪

[fredazcarate]

Thank you for sharing your bodybuilding expertise. 👍👊

[michaelangelo]

You always put out really good content and very informative stuff thank you . I love old school training and I take what I learn from certain videos and apply it to my Routine and it works

Keep up the great work brother ✊🏽

[davidhenry]

great video - reminded me to keep coming back to fundamentals; that seems to be a principle that applies to all sports

[wylwrk]

Arnold Swarzenegger was trained by Vince Gironda. If you're really into bodybuilding, you gotta know about Vince.

[ernestguzman]

Thanks for the reminder - the task before is to back in to recover the fifty plus pounds I have lost by being out of the gym for the last few years, and when I first started, it was with a three day training routine

[christopherwinrow]

Brilliant video mate respect YNWA brother

[danstafford]

I'm glad your enlightening us on the history of bodybuilding... and those early days there were known as hardcore bodybuilding gyms... all the gyms nowadays are fitness gyms... you see all these hardcore musclemonsters walking around in a fitness gym.

[mojo-synthesis]

My stomping grounds are diamond 💎 gym and plaza fitness 💪 in New Jersey since the age of 23, im 50 now those are the old school 🏫 hard-core gyms that I learned to use all of the barbells, dumbbells and even machines. Most gym goers didn't have those earlier foundation styles . I trained in every style of training and still learning. I love going to comercial gyms and see the younger generation look at what I'm doing from my old school learning experience. I love the old school style. Hard core gyms taught me plenty with minimal injuries. Good content my brother.

[rob]

I ran this program for 3 blocks of 6 weeks. Found it extremely challenging and almost daunting as the workouts would be approx 2.5 hours long.
Have reverted back to the same excercises and reps etc but spilt into upper day / lower day training day on day off, repeat..