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I’m not kidding, ask your parents, there were actually times when people been working out without supplements to get results.

And boy, oh boy they got some nice gainz

Today we all have the same routine (and that’s why we’re so sure that it’s the right way to go, after all, there’s no chance that the entire human race is wrong…)

I once heard a great athlete saying on a TED talk that the only way to achieve greatness is by questioning everything, so maybe it’s a good thing to stop once in a while and make sure we’re still on track to maximize our results.

If you’re working out in the gym for more than 3 months than you probably have an A/B workout plan and you get your protein right after your session is over.

 

But great bodybuilders like Peary Rader, Reg Park, and Steve Reeves built their bodies with a simple full body workout that they’ve repeated 5 days a week. Just imagine doing the same 90 minutes over and over for 20 or even 30 months.

 

Reg Park said: “If you want to be bigger, you need to get stronger.”

 

You see, today I see lots of kids trying to build “Instagram body” and lots of girls are after this Insta booty. And it seems like we’ve forgot the most important thing about workouts – health!

 

No one is after a strong and healthy body today, so we’d like to spy on the secret workout plan of the greatest “used to be” bodybuilders and share it with you – who knows, maybe we’ll find out the entire world is wrong.

John Grimek’s full-body training program

The full-body training program presented below was published by Grimek (a bodybuilding champion that never lost):

[The following program was copied from fitnessandpower.com – so visit their great website and learn more about bodybuilding – we’re not affiliated with them, just think they got some amazing content]

Monday

Bench Press: 3 sets x 10 reps

Chin-Ups/Pull-Downs: 3 sets x 10 reps

Overhead Press: 3 sets x 10 reps

Dumbbell Curls: 3 sets x 10 reps

Squats: 3 sets x 10 reps

Standing Calf Raises: 3 sets x 10 reps

 

Wednesday

Incline Barbell Press: 3 sets x 10 reps

Barbell Row/Dumbbell Row: 3 sets x 10 reps

Shrugs: 3 sets x 10 reps

Single-Arm Preacher Curl: 3 sets x 10 reps

Leg Curl: 3 sets x 10 reps

Abs: 1 set x 50 reps

Friday

Chin-Ups/Pull-Downs: 3 sets x 10 reps

Overhead Press: 3 sets x 10 reps

Incline Dumbbell Curls: 3 sets x 10 reps

Front Squats: 3 sets x 10 reps

Stiff-Legged Deadlift: 3 sets x 10 reps

 

Important notes

Schedule

In terms of schedule there’s only 3 words that should lead you to success: recover, recover, recover!

Those workouts are done only 3 days a week as your body most recover in order to grow muscle and reduce (and hopefully avoid completely) injuries.

Rest

Lifters rest between 45 seconds to 1 minute between sets and between 2-3 minutes between different exercises.

Execution form

Repetitions should be done in a slow and controlled manner and you should keep doing reps until you can no longer maintain a good execution form. Swinging, bouncing or jerking the bar or the dumbbell will only hinder your progress.

Nutrition

As with any other bodybuilding program, diet is just as (if not more) important as what you’re doing in the gym. If you want to do the same thing Golden era-lifters did, you should fuel your training by consuming large amounts of red meat, whole milk, eggs, honey, nuts, and fruits.

Final thoughts

First of all, from my experience, I know that nothing beats motivation. If you lack of motivation to get up from the couch after a long day at work then you’ll never reach your goal. So what can you do?

You can try this option to push your limits and never give up:

All jokes aside, I’m a big fan of routines, it the ultimate solution for success.

I know it sounds boring but so is brushing your teeth. Not everything in life must be fun and exciting as social media try to convince us.

Self-discipline should be our top priority in life.

Why? that’s a great question… Self-discipline means to control your time, which means to control your actions, and actions are thoughts – so those who have a self-discipline are those who control their brain and enjoy a balanced none distracted healthy life (physical and mental).

For conclusion here’s our pro tips:

  1. Pre plan your workouts 10 days ahead, write it down today in your calendar: Going to the gym in 4, , 6, 8, 10 days from now at 5PM / 8PM, etc’… no excuses! It’s in the calendar! It’s one of the most powerful tricks and after 30 days you’ll see how you suddenly have lots of spare time in the day. It’ll force you to organize the rest of your day (meals, work, family time, etc’…)
  2. Always question everything, if you do the same thing day after day, don’t be afraid to stop and take a deep breathe, look at the mirror and ask yourself if you Blast Your Limits?, “Do I maximize my life?”

 

P.S – I’m no doctor but if depression levels are on a constant rise and so is the world’s biggest distraction generator (Instagram/Facebook) I’d believe there’s a connection between the two.


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