Reg parks original 5x5 workout program fitmuscle tv. One of his many contributions to the bodybuilding world was his three phase 5x5 training program. Once in a while, its okay to break the rules, especially if you have a free. The original strength and size routine by the editors.
Reg park s beginners routine below was the exact one used by arnold in his late teens to get jacked. Heres a quote and original template from the book that i found here. He also starred in five films, four featured as hercules, and in one, hercules in the haunted world 1961, he costarred with christopher lee. May 27, 2019 it worked for reg park, arnold schwarzenegger and countless others, and doing a 5x5 workout routine as described here will work for you too. This is a bastardization of reg parks original routine. Thousands of beginners around the world flock to this program and many have seen amazing results. For better strength and size gains in the weight room, use the 5 reps by 5 sets protocol developed by bodybuilding pioneer reg park.
Removing things like calf and forearm work from reg parks workout allows more focus on the remaining elements. His routine focused on bench presses, squats and power cleans, done on a monday wednesday friday rotation with heavy, medium and light days. Unknown as far as the popularity of beginners training programs go, five sets of five reps is right up there with 3. Universe winner and competed at a hefty weight of 225 pounds. Universe by reg park from health and strength 1967 my interest in development was kindled by my grandfather who worked in a coal mine from the age of ten to sixtyfive, during which time he had pushed trucks full of coal along tunnels, and in doing so had developed a pair of enormous calves.
Arnold schwarzenegger was one of reg parks admirer and tried this 5x5 programme successfully. Universe in the 1950s and 60s and arnold schwarzeneggers boyhood idol. It was a favorite of legendary bodybuilder reg park. In the late 1960s i saw a magazine advertising the reg park barbell company in leeds, england. Reg park raised and trained jon jon in south africa. Purpose the purpose of the cardinals strength and conditioning manual is to.
While park wasnt considered the first bodybuilder to train with the 5 sets of 5 reps plan, he was considered the most famous advocate for the system at the time he was doing so and promoted it in his writing. Around the globe, people remember the legend, reg park, today, his birthday, by doing legendary workouts. My bench is 5lbs, squat 140lbs, deadlift 225lbs, ohp 90lbs and row 125lbs. In this article well take a closer look at reg s training philosophy and cover his very popular and highly effective 5x5 program as well. Arnold schwarzenegger idolized bodybuilding legend reg park.
Reg parks routine pdf the original strength and size routine by the editors. Reg parks 5x5 pdf the original strength and size routine by the editors. I fired a letter off to the address requesting information. This method remains one of the most reliable ways to build strength in existence. Its important to note, however, that whenever youre looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein synthesis. He was a beautifully built man and he weighed about 235 pounds. Park recommends always increasing the set weight with the same amount of kilos pounds. The original routine is a little on the long and tiring side but it. Why rippetoes texas or mehdis stronglifts instead of reg. The optimal training program progression is stronglifts 5. The original plan is not split into two different days and has 3 distinct phases in which the complexity of the workout increases over time. Reg parks 5x5 workout program the classic 5x5 routine has been used for generations in weight rooms everywhere. Another important point is the fact that reg park didnt recommend. Try the 5 x 5 bodybuilding workout plan mens health.
This is a workout based on the 3rd and most complicated phase and split into 2 days. Thats a lot of muscle, especially back in those days. Unlike the more popular 5x5 sets across that we see in bill starrs routine, park advocated that sets 1. Reg park s strength and bulk three phase 5x5 program. Up until the time of his death in 2007, reg was a well respected trainer and fitness enthusiast. Below are 2 articles about the original 5x5 program as developed by. Starrs 5x5 routine uses the three exercises which starr referred to as the big three. Reg park s three phase 5x5 program phase one 45degree back extension 3x10 back squat 5x5 bench press 5x5 deadlift 5x5 rest 35 minutes between the last 3 sets of each exercise. The 5x5 protocol has been around for at least a half century, so its nothing new. Reg park 5x5 ramping up to 3 tops sets at working weight 60, 80, 100, 100, 100. In fact, reg is the man who inspired arnold schwarzenneggar to start lifting weights. So, if you need help with the maths, that means the entire. Aug, 2014 reg parks beginner routine is built around the 5.
In fact theres probably no better way to build muscle and strength for genetically typical, drug free trainees. Reg park had more of a rough look, a powerful look, while steeve reeves. How arnold schwarzenegger, ronnie coleman, reg park. The 5x5 workout routine for massive gains in strength and. Stronglifts 5x5 workout best strength training program for.
Reg parks beginners routine below was the exact one used by arnold in his late teens to get jacked. Stronglifts 5x5 workout best strength training program. Reg parks 5x5 program the original strength and size routine by the. For the primary exercises in this workout, the trainee would do 2 warmup sets of 5 reps of the primary exercises followed by 3 sets of 5 reps at maximum effort. He got big and strong in the presteroid era of strength training.
In his book published in 1960, strength and bulk training for weight lifters and bodybuilders, british bodybuilder reg park outlined a 5x5 training program to build muscle mass. The 5x5 protocol has been around for at least half a century, pioneered by iconic bodybuilder reg park, a threetime mr. Since then, seemingly endless variations of starrs original 5x5 routine have sprouted up all over the net and for good reason it is possibly the most perfect strength routine ever devised. Reg park s 5x5 program the original strength and size routine by the editors below are 2 articles about the original 5x5 program as developed by bodybuilding great reg park.
Bill starr original 5 x 5 training routine old school trainer. Reg parks beginner routine is a simple and effective 5x5 full body. Universe in the 1950s and 60s and arnold schwarzeneggers boyhood idol, swore by the method and is considered a pioneer of 5x5 training. John grimek and steve stanko did lots of dumbbell training follow their example. The 5x5 routine you gave is similar to reg park s 5x5 routines and also to joe weiders bulk principle of using high volume sets with low reps as an advanced mass gaining technique. Dec 06, 2015 anyhow here are ten tips from reg park that i have taken directly from the new courses.
The 5x5 routine you gave is similar to reg parks 5x5 routines and also to joe weiders bulk principle of using high volume sets with low reps as an advanced mass gaining technique. Nov 17, 2018 for better strength and size gains in the weight room, use the 5 reps by 5 sets protocol developed by bodybuilding pioneer reg park. Besides his own career and titles, he is probably best. He was one of the few guys who could keep up with me. Train three days per week for three months phase two for bodybuilders 45degree back extension 34x10 front squat 5x5 back squat 5x5 bench press 5x5 standing barbell. It was a favorite of legendary bodybuilder reg park who just happened to be arnolds idol. He stood 6 feet tall, weighed 250 lbs, and had 20 arms and he built his entire physique naturally. The stronglifts 5x5 then added and substituted a few exercises and further evolved to create what they have today. May 14, 2019 the 5x5 protocol has been around for at least a half century, so its nothing new. Mar 08, 2018 try this old school technique originally developed by reg parks in 1960s. Stronglifts 1 5x5 ramping weight to top set of 5, increasing weight by 5lbs each workout where lift is performed a,b,a,b,a,b workout rotation stronglifts 2. Bodybuilding and strength legend, reg parks 9 month 5x5 training program.
So other words, you recken ss is a better program since reg park only has two warn ups, well heavier warm ups like for example for deadlifts 22kg, 43kg and 63kg for the. I will tell you who was one of the strongest men i worked out with. Just share this post on social media to download a printable. It is also an extremely effective way to pack on size and strength. Universe by reg park from health and strength 1967 my interest in development was kindled by my grandfather who worked in a coal mine from the age of ten to sixtyfive, during which time he had pushed trucks full of. Adding something like 20 pounds of muscle while lowering your. Roy reg park 7 june 1928 22 november 2007 was an english bodybuilder, businessman, and actor. Reg parks 3 step 5x5 routine is a simple, proven extremely effective workout to build size strength.
Reg was also renowned as a trainer, having done so during his military service in the 40s. This is a decent full body routine in the oldschool tradition, free of. Reg parks three phase 5x5 program phase one 45degree back extension 3x10. May 06, 2016 buff dudes fitness 5x5 workout plan day 1. Dumbbells have always played a big part in reg park s training. The 5rep count is something of a tweener because it falls within.
Reg parks 5x5 program the original strength and size routine by the editors below are 2 articles about the original 5x5 program as developed by bodybuilding great reg park. It worked for reg park, arnold schwarzenegger and countless others, and doing a 5x5 workout routine as described here will work for you too. So im wondering if anyone has used this version of reg park s 5x5 and has any input about why it might be better or worse than ws4sb or the 531 bodybuilding template. Dec, 2016 in his book published in 1960, strength and bulk training for weight lifters and bodybuilders, british bodybuilder reg park outlined a 5x5 training program to build muscle mass. Reg park s 5x5 program trainingdimensions below are 2 articles about the original 5x5 program as developed by. It has taken on different forms throughout the years into versions with the help of experts like bill starr or mark rippetoe. He then won the mr universe in 1951, 1958 and 1965.
Reg park s 5x5 workout program the classic 5x5 routine has been used for generations in weight rooms everywhere. Reg parks three phase 5x5 program phase one 45degree back extension 3x10 back squat 5x5 bench press 5x5 deadlift 5x5 rest 35 minutes between the last 3 sets of each exercise. Rest 35 minutes between the last 3 sets of each exercise. Bill starr also created a popular 5x5 plan that focused primarily on the power clean, bench press, and back squat. Perhaps the most influential book ever written on the subject of strength training for sports is bill starrs the strongest shall survive. Arnold schwarzenegger often refers to reg park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes. Mar 24, 2015 reg was also renowned as a trainer, having done so during his military service in the 40s. The reg park way to serious size and strength t nation. Bill starr original 5 x 5 training routine old school. Bill starr popularized the 5x5 routine each exercise was done following a protocol of five sets of five reps. Starting strength vs reg park 5x5 bigger stronger leaner.
Below are 2 articles about the original 5x5 program as developed by bodybuilding great reg park. In this article well take a closer look at regs training philosophy and cover his very popular and highly effective 5x5 program as well. For those looking to mix up their workout regimen, the 5x5 training program is one of the most respected and most efficient regimens for gaining lean muscle mass. Just share this post on social media to download a printable pdf of this routine. Dumbbells have always played a big part in reg parks training. Reg parks workout was for bodybuilding prep, which has a large degree of overlap with strength training for the beginner. Reg parks strength and bulk three phase 5x5 program. Anyhow here are ten tips from reg park that i have taken directly from the new courses. If done along with a great diet, many men can change their body. Back squats 5x5 2 warm up and 3 work sets chinups or pullups 5x5. Reg parks 5x5 program the original strength and size routine by. Sometimes, a complete change of your training routine is better than a layoff. Try this old school technique originally developed by reg parks in 1960s. Reg park was born in 1928 and starting lifting weights way before steroids were ever invented.
Reg parks 5x5 program trainingdimensions below are 2 articles about the original 5x5 program as developed by. This program is split into 3 phases and will pile muscle and strength on anyone. This training program has stood the test of time having originated in 1960 by the legendary bodybuilder, reg park. The classic 5x5 routine has been used for generations in weight rooms everywhere. Like park, arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the 5x5 protocol. When youre talking about the greatest bodybuilders who ever lived, reg park is right at the top of everyones list. Hey steve, i have been doing stronglifts 5x5 for over 2 months and it has been great. Reg came on a visit to new york city and he came up to the gym.
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