Old School Workouts

John Grimek Training Routine


John Grimek’s training routine wasn’t complicated. He stuck with the basics, and rarely rotated exercises. This form of training blasphemy could easily be laughed out of modern bodybuilding and weight training forums.

But John Grimek knew that the basics worked. He didn’t need muscle confusion, or new routines every 8-12 weeks. As long as his program was working, there was no need to change it.

John Grimek’s primary exercises included presses, dumbbell presses, squats, power cleans, deadlifts, snatches, barbell bent over rowing and curls. He did very little else, and was always focused on adding more weight to the bar, eating enough food, and getting plenty of rest.

Iron Hercules
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  • Joseph Perkins Mar 28,2012 at 4:02 am

    Wrong oscar,the 1001 ways of working out is in fact wrong there was a Bob Hoffman/York slogan that was used due to the fact the York System used barbells and dumbbells so work the muscles from many diffrent angles.Bob Hoffman called it “The 1001 exercises.”

    • John G. Powers Jan 11,2014 at 9:08 pm

      Hello to all.//// my old friend JCG, was truly unique. he was a strength advocate early in his career, but EVOLVED into bodybuilding. I rem. working out with him and many others at the ‘old YORK Gym’ only a few times. what a privilege. !!! Bob Hoffman was getting on at the time, but the general talk of the day was to ‘Include Many exercises that would promote muscular development” The Basics were just that. The Basics were for everyone, and followed by everyone, but JOHN did so much more. He had so much energy, and enthusiasm that he would work out way past our 2- 3 hour stay. Just watching him was an inspiration. later on after he ‘ so called retired’ he would do a lot of ‘heart and lung’ exercises that he thought would keep him going, into alter years. at age 79, I measured his arms, and they were a rock hard 16.9 in, his wrists were still over 8 in. Johnny, we miss you and there is no doubt you were the best. see you later, sincerely John G. Powers Bolton Landing ,NY 12814.

  • visionfinder May 8,2011 at 5:29 pm

    I agree with Oscar

  • Oscar Ortiz Aug 19,2010 at 7:12 pm

    I’m sorry to differ since Mr. Grimek was known for having what he called himself “1001 ways of working out.” For more insight please view http://www.fitflex.com/johngrimek.html. The above recommended approach does hold water though.

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