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Default Old-School Weight Gaining Workout
by BendtheBar 07-16-2014, 08:14 AM

Here's a nice little workout
from Weight Training in Athletics
by James Murray and Dr. Peter
Karpovich. It was published in
1956, so this definitely qualifies
as an old-school workout.

The workout is a weight-gaining
program. They wrote it for football
players who needed to add some extra
weight and strength during the off
season.

Train three times per week. M/W/F or
T/Th/Sat.

1. Warm-up with light flip snatches
or the clean and press 1 x 8 - 10

2. Barbell curl 1 x 10

3. Military press 1 x 10

4. Barbell bent-over rowing 3 x 10

5. Bench press 3 x 10

6. Full squat 1 x 15, 1 x 10, 1 x 8

7. Very light breathing pullover for
rib-cage expansion 1 x 10 after each
set of squats

The authors noted that this was not
intended to be a permanent program,
but rather, was to be used to pack
on some pounds and build some
strength. For that reason, they kept
it short and basic. The idea was to
avoid long workouts and undue
fatigue.

After a couple of months, the trainee
should be showing some good progress,
and be ready to move on to a more
advanced strength and power program.

In other words -- this was a program
for underweight beginners.

And for that purpose, it's pretty darn
good.

One take-away is the use of one set for
the curls and presses, followed by three
sets for the rowing, bench presses and
squats. I like that. It teaches the young
guys and the newbies to focus their effort
on the exercises that will build the most
strength and muscle.

If you want to give the program a try, you
might do best on a twice a week schedule.
Or you might try the Light/Medium/Heavy
system where you go light in one workout,
medium heavy in the second workout, and
heavy in the third workout. It's hard to
go heavy on the same exercises three times
in the same week.

We'll cover more old-school training tips
tomorrow, so be looking for them.

In the meantime, thanks for reading and have
a great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik
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Old 07-16-2014, 09:35 AM   #2
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Default

Nice simple fullbody workout, with squats at the end. I like it.
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