Introduction:
In the ever-evolving world of fitness, where trends come and go, there is a timeless approach that has stood the test of time: old school weight training. Rooted in the foundational principles of strength, discipline, and perseverance, this traditional form of resistance training formed part of my teenage years. I had a basic gym with Olympic bar, 20kg plates which I requested for a birthday gift each year. The simplicity of this style of training resonates with fitness enthusiasts the world over.
The Essence of Old School Weight Training: Old school weight training embodies simplicity, intensity, and dedication. It harks back to an era before fancy machines and high-tech gadgets, focusing instead on the fundamental movements and principles that build strength and muscle. Compound exercises like squats, deadlifts, bench presses, and barbell rows form the backbone of old school weight training routines, emphasising functional strength and full-body development.
Pioneers of bodybuilding and a global icon in the fitness industry, such as Arnold Schwarzenegger had deep rooted training philosophies in old school principles. Their dedication to the craft and relentless pursuit of excellence have left an indelible mark on generations of aspiring athletes and bodybuilding enthusiasts.
For those who appreciate the nostalgia of old-school training, the below offers a glimpse of exercises from the golden age of bodybuilding:
Bench Press and Incline Bench Press: Classic chest builders.
Arnold Presses: named after Arnold Schwarzenegger, these target the shoulders.
Squats and Front Squats: Essential for leg development.
Parallel Bar Dips: Specifically targets chest, triceps, shoulders (the upper body squat)
Barbell Rows and T-Bar Rows: Back-building staples.
Dumbbell Pullovers and Dumbbell Rows: Great for lats and upper back.
Wide-Grip Chins: Effective for overall upper body strength.
Skull Crushers (Lying EZ Bar Triceps Extensions): For triceps growth.
Basic principles of old-school weightlifting:
Frequency: Old-school bodybuilders often trained each muscle group twice a week.
Volume: They favoured higher volume (more sets and reps) in their workouts.
Free Weights: Barbells and dumbbells were their go-to tools for mass gains.
Pyramid Training: Gradually increasing weight with each set was common.
Focus on Basics: The basics—like bench presses, squats, and rows—were key to their success.
Less Cardio, More Weights: Cardio machines were scarce; they focused on lifting weights instead (my clients would attest to this).
Example of Old-School Mass Building Workout Routine. This program is designed for serious gains!
Remember to always consult with a Healthcare Professional, before starting any new exercise regimen, especially if you have pre-existing health conditions, consult with your healthcare provider to ensure it is safe for you.
6-day training split:
Train each body part once a week
Compound exercises are your foundation.
High volume vs. Low volume: try both and see what works best for you.
In an era dominated by trends and fads, the legacy of old school weight training endures as a beacon of strength, discipline, and perseverance. It is not just about building muscle; it is about building character, resilience, and a mindset of excellence (Arnold Schwarzenegger).
Whether you are a seasoned lifter or a novice embarking on your fitness journey, embracing the essence of old school weight training can propel you towards greater heights of physical and mental well-being.
Remember, consistency and intensity are key. Lift totheMax, lift heavy and watch those gains grow. Enjoy!
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