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Old 12-02-2010, 10:42 AM   #98
glwanabe
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The INSPIRED by process of the programs.

The inspired by process is really very simple. While these are not the exact programs any of the people used,
they simply try to capture a basic feeeling of some aspect that I picked out. The idea as I've said was to have some varience
in the programs so as to offer some variety. I also tried to stay within a set of guidelines for each one.
Those guidelines are the same that were listed for you to build your own progam from.


Listed below is the Steve Reeves Challenge program that I put together. Below that are Steves actual programs
that he used at various times in his career. He probably used many others as well. All these routines of his
are in his book, as well as historical publications.

All of the programs for the challenge were developed in the same fashion. I tried to have each one pose a
slightly harder challange. That does not mean that any of them lack in there programming to work for anybody.
Simply that, as is true today, even in the golden age there were many different ways to train.

The key word to remember is Inspired by, not directly taken from. If you have read the Marvin Eder interview I think you will see the process is evident in that program as well. The Park program is no different.


Reeves classic physique

squat..........3x8-12
bb row........3x8-12....DL 3x5* see note
bhp............3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10, but do what you can.
BB calf raise 3x15-20
abs

Perform M-W-F

**On Friday drop BB row and do 3x5 deadlifts** Deadlifts are to be done Reg park style. 2 warmup/ 1 heavy work set.




These are some routines that Reeves actually used




Steve Reeves beginner routine

Steve Reeves – Mr. America, 1947, Mr. World, 1948,
Mr. Universe, 1950.

He started weight training at the age of 16. He was 6 ft
tall and weighed 156 lbs. He devised this basic program himself after reading
the publications available at the time. This is still a solid program.


Exercise Sets Reps:

1. Cleans 1 10
2. Military Press 1 10
3. Bench Press 1 10
4. Bent Over Rows 1 10
5. Reverse Curl 1 10
6. Regular Curl 1 10
7. Squats 1 10
8. Breathing DB Pullover 1 10
9. Good Mornings 1 10
10. Breathing Lateral Raise 1 10


He did this routine 3 days a week, M, W, & F.

Once he was able to reach 12 reps for any exercise, he
would immediately push the weight up so that he could
barely do 10 reps.

Every exercise was done with a strict style. After 3
months, he did 2 sets for each exercise instead of one.




Steve Reeves’ Intermediate Routine!
Exercise Sets Reps
Dumbbell Swings (warm-ups) 3 15-20
1. Upright Rowing 3 8-12
2. Bench Press 3 8-12
3. One-Arm Dumbbell Rows 3 8-12
4. Dumbbell Laterals/Flyes 3 8-12
5. Incline Press 3 8-12
6. Triceps Pushdown 3 8-12
7. Barbell Curls 3 8-12
8. Seated Dumbbell Curls 3 8-12
9. Regular Squats 3 8-12
(superset with following exercise)
10. Light Barbell Pullovers 3 8-12
11. Breathing Squats 1 20
(superset with following exercise)
12. Breathing Pullovers 1 20
13. Deadlifts 2 8-12
14. Good Mornings 2 8-12


Steve did this program 3 times a
week, but he also advised that, if you
could do it, a 3 day a week schedule of training Monday
morning, Wednesday evening, and Saturday morning was
even better since it allowed for more recovery time than
training 3 times a week at the same time each workout day.


Steve Reeves Advanced routine

Exercise Sets Reps
Dumbbell Swings (warm-ups) 1 20
1. Upright Rowing 3 8-12
2. Press Behind Neck 3 8-12
3. Bent Over Lateral Raises 3 8-12
4. Bench Press 3 8-12
5. Dumbbell Incline Press 3 8-12
6. Dumbbell Offset Flyes 3 8-12
7. Lat Pulldowns Behind Neck 3 8-12
8. Low Pulley Seated Lat Pull 3 8-12
9. One Arm Row 3 8-12
10. Incline Bench Dumbbell Curls 6 8-12
11. High Pulley Bench Curl 3 8-12
12. Concentration Curls 1 8-12
13. Triceps Pushdown 3 8-12
14. Dumbbell French Press-
Behind-Neck 3 8-12
15. One-Arm Triceps Cross Over 3 8-12
16. Half Squat 3 8-12
17. Hack Squat 2 8-12
18. Front Squat 2 8-12
19. Leg Curls 2 8-12
20. Leg Press Calf Raise 3 20-25
21. Good Morning 3 12-15
22. Knee Raises 2 12-15
23. Partner Assisted Neck Flexion 1 15-20

Workout Frequency: Steve did this full body program
3 times a week! He said the ideal schedule for him was
Monday morning, Wednesday evening, and Saturday
morning because it allowed for more recovery time (than
training 3 times a week at the same time each workout
day). He also said that it allowed him 4 days for complete
muscle recovery.

Last edited by glwanabe; 02-13-2011 at 04:17 PM.
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