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     Fitness Tips For For 10/26/2011

Old School Weight Lifting Routines

Old School Workouts That Work

Peary Rader popularized the 20-repetition squat routine through IronMan
Magazine. What most people do not know is that he made a weight gaining
routine based on the clean and jerk as well.

I personally do not use the clean & jerk, but I do use the clean and 
press. I have not tried this routine yet, but it does look very, very
intriguing. I plan to try it with the clean and press after I get 
through with my current training regimen.

This routine can be found in "The Rader Master Body building and 
Weight Gaining System." It is almost identical to the breathing squat 
routine except the breathing squat is replaced by the clean and jerk.
Breathing clean and jerk 1X12, 1X10, drop the weight and do 1 X 18-20 
repetitions You will follow each set of clean and jerks with a set of 
pullovers. Perform sets of 15-20 repetitions.

Remember to take 3 to 6 deep breaths before each repetition. 

Leg Specialization

Louis Abele's Leg Specialization Program From "The Training Programs 
of Louis Abele"

Abele started this program with weights 20% below his limit. He also 
did continuous reps, no pausing at the top

1. Squat 20 reps
2. Leg Press 20 reps
3. One-legged Calf Raise 25 reps
4. Step-up on Box 20 reps
5. One-leg Squat 15 reps
6. Leg Curl 15 reps
7. Calf Raise 20 reps
8. Front Squat 10 reps

Abele performed this workout 3 times a week and performed with no 
upper body work for 2 1/2-3 months.

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Old School Weight Lifting Routines

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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