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Fitness Tips For For 10/26/2011
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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