Back squats 5x5 2 warm up and 3 work sets chinups or pullups 5x5. Universe winner and competed at a hefty weight of 225 pounds. In the late 1960s i saw a magazine advertising the reg park barbell company in leeds, england. Perhaps the most influential book ever written on the subject of strength training for sports is bill starrs the strongest shall survive. Were going to take a look at one of the very first 5x5 routines to be published, originally written in 1960 by reg park in his manual. Stronglifts 5x5 workout best strength training program for.
Whats definitely true is that arnold switched over to very high volume training early though. From what ive read of reg park s beginner 5x5 it was eerily similar to ss. This is a bastardization of reg parks original routine. May 27, 2019 the 5x5 system of training has been around for decades, and its still one of the most popular training protocols around for the simple reason that it is so effective.
May 03, 2019 two decades later in the uk, reg park was 3x mr universe. Ive been doing the reg park 5x5 two workout splits. Try this old school technique originally developed by reg parks in 1960s. Squat 5x5 squat 5x5 bench press 5x5 overhead press 5x5 barbell rows 3x5 deadlift 1x5. The 5x5 workout routine for massive gains in strength and.
The stronglifts 5x5 then added and substituted a few exercises and further evolved to create what they have today. 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. Reg parks beginners routine below was the exact one used by arnold in his late teens to get jacked. Reg parks original 5x5 workout program fitmuscle tv. Dont increase the weight until you can do five reps for all five sets.
The 5x5 protocol has been around for at least half a century, pioneered by iconic bodybuilder reg park, a threetime mr. Up until the time of his death in 2007, reg was a well respected trainer and fitness enthusiast. Reg parks 5x5 program the original strength and size routine by the. Dec 14, 2015 ive been doing the reg park 5x5 two workout splits. Universe in the 1950s and 60s and arnold schwarzenegger s boyhood idol. Unknown as far as the popularity of beginners training programs go, five sets of five reps is right up there with 3. Reg parks original 5x5 workout program fitmuscle tv youtube. From what ive read of reg parks beginner 5x5 it was eerily similar to ss. Back squats 5x5 chinups or pullups 5x5 dips or bench press 5x5 barbell curls 2x10 wrist work 2x10 calves 2x1520.
Old school routines reg parks beginner 5x5 youtube. He got big and strong in the presteroid era of strength training. The 5x5 strength training routine is a classic program and a favorite routine of the legendary reg park, threetime winner of the mr. Bill starr also created a popular 5x5 plan that focused primarily on the power clean, bench press, and back squat. Kaya park, reg parks grandson, said that the following 5x5 program was used by arnold. Removing things like calf and forearm work from reg parks workout allows more focus on the remaining elements. Jan 16, 2020 the 5x5 protocol has been around for at least half a century, pioneered by iconic bodybuilder reg park, a threetime mr. Front squats 5x5 rows 5x5 standing press 5x5 deadlifts 3x5 2 warmup sets and 1 stabilizer set wrist work 2x10 calves 2x1520. Reg parks strength and bulk three phase 5x5 program. This is also the model that arnie came to know and love during his formative years. The classic 5x5 routine has been used for generations in weight rooms everywhere. 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.
A lot of sites use a similar structure for reg parks beginner routine as the one i posted above. Aug, 2014 reg parks beginner routine is built around the 5. Universe an ideal for arnie and countless others, reg park was one of the biggest bodybuilding names of the midcentury. Its designed to hit a muscle group hard 23 times per week, while still providing enough recovery time to promote significant muscle growth. I fired a letter off to the address requesting information. Try the 5 x 5 bodybuilding workout plan mens health. There have been many variations of the 5x5 training system, but the source can be found in reg parks book, strength and bulk training for weight lifters and body builders, published in 1960.
I discovered this program back in 2004 through olympic coach glenn pendlay ms who had written about it on various forums under the alias john smith. Reg park is the best example and single representative of what proper training with weights can do for a man. Reg park was an inspiration to many bodybuilders, including young arnold schwarzenegger. 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. The 5rep count is something of a tweener because it falls within. Universe, the 5 x 5 method is one of the oldest and most effective approaches to training, partly because its almost impossible. The original routine is a little on the long and tiring side but it. Squats, pullups or chinups, and bench press or dips, workout b front squats, ohp, bb rows and deadlifts. If done along with a great diet, many men can change their body. Nov 17, 2018 first popularized in the 1960s by reg park, a multipletime mr. This program is designed for those that have base training under their. Park recommends always increasing the set weight with the same amount of kilos pounds.
For example, one of the courses has reg parks bench press program that let. Below are 2 articles about the original 5x5 program as developed by bodybuilding great reg park. If you want strength and size reg park routine is great. Reg park raised and trained jon jon in south africa. How to gain muscle mass the 5x5 training routine for. Rest 35 minutes between the last 3 sets of each exercise. Jun 11, 2018 reg park how i trained for the 1958 mr.
Reg park s workout was for bodybuilding prep, which has a large degree of overlap with strength training for the beginner. Whether that was after 6 months or so of a reg park style 5x5 i. Mar 24, 2015 reg was also renowned as a trainer, having done so during his military service in the 40s. In his manual strength and bulk training for weight lifters and. 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 program trainingdimensions below are 2 articles about the original 5x5 program as developed by. It is also an extremely effective way to pack on size and strength. Reg park s strength and bulk three phase 5x5 program. 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. Most people think they know all about the 5x5 program, regs favorite strategy for packing on strength and size. Thousands of beginners around the world flock to this program and many have seen amazing results. Removing things like calf and forearm work from reg park s workout allows more focus on the remaining elements. Universe, the 5 x 5 method is one of the oldest and most effective approaches to.
When you can do five reps on all five sets, add weight. Known for his powerful physique and raw strength, its no surprise that even though the great man has passed away, many still follow his old workout routines to a tee. Bill starr original 5 x 5 training routine old school. May 06, 2016 buff dudes fitness 5x5 workout plan day 1. 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. Whether that was after 6 months or so of a reg park style 5x5 i dont know. Reg park is one of the most important figures in bodybuilding and he was one of the most massive, yet symmetrical old school bodybuilders. The 5x5 program provides you with a highvolume workout, which promotes muscle pump and endurance, while maintaining lowreps for each set the key to building strength and size. 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.
Yes, but this isnt the 5x5 version that reg used and recommended. Just share this post on social media to download a printable. This workout, provided by kaya park reg parks grandson was used by arnold and yielded great results. Universe in the 1950s and 60s and arnold schwarzeneggers boyhood idol. The 5x5 protocol has been around for at least a half century, so its nothing new. Train like reg park and arnold schwarzenegger strength. Arnold schwarzenegger was one of reg parks admirer and tried this 5x5 programme successfully. Reg park used it in the 1950s to build 20 inch arms and a 500lb bench press. A few years ago, dan john wrote an indepth explanation of several versions of the 5x5 program. Reg park later became arnold schwarzeneggers lifelong mentor. This training program has stood the test of time having originated in 1960 by the legendary bodybuilder, reg park. This is a workout based on the 3rd and most complicated phase and split into 2 days. Like park, arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the 5x5 protocol.
First popularized in the 1960s by reg park, a multipletime mr. 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. Why rippetoes texas or mehdis stronglifts instead of reg. It has taken on different forms throughout the years into versions with the help of experts like bill starr or mark rippetoe. For example, one of the courses has reg park s bench press program that let. Jan 26, 2016 kaya park, reg parks grandson, said that the following 5x5 program was used by arnold.
Took away the calf and forearm originaly in the program and put in other assistance exercises. As far as the popularity of beginners training programs go, five sets of five reps is right. The 5x5 system of training has been around for decades, and its still one of the most popular training protocols around for the simple reason that it is so effective. This program is split into 3 phases and will pile muscle and strength on anyone. Jul 29, 20 actually, jon jon park says in reg park. Reg park used it in the 1950s to build 20 inch arms and a 500lb bench press before steroids were ever used in the sport. Adding something like 20 pounds of muscle while lowering your. So im wondering if anyone has used this version of reg parks 5x5 and has any input about why it might be better or worse than ws4sb or the 531 bodybuilding template.
That s interesting then, any idea how reg park s 5x5 routine is now considered to be the one i posted. My question is if you guys can help me with the procentages. Feb 07, 2017 there have been many variations of the 5x5 training system, but the source can be found in reg parks book, strength and bulk training for weight lifters and body builders, published in 1960. Reg parks workout was for bodybuilding prep, which has a large degree of overlap with strength training for the beginner. The 5x5 program with a modern twist poliquin article. Bill starr original 5 x 5 training routine old school trainer. The original strength and size routine by the editors. What s definitely true is that arnold switched over to very high volume training early though. So, if you need help with the maths, that means the entire. Unlike the more popular 5x5 sets across that we see in bill starr s routine, park advocated that sets 1. So its faster this way, but you still get considerable tonnage. Dec 06, 2015 training courses written by reg park in the early 1950 s. Unlike the more popular 5x5 sets across that we see in bill starrs routine, park advocated that sets 1. It was a workout that helped park become not just a bodybuilding legend and one of the strongest bodybuilders in his time, but also a movie star.
It was a favorite of legendary bodybuilder reg park who just happened to be arnolds idol. More proof that these variants work on the vast majority of the population can be found on the excellent stronglifts website which features its own variant of bill starr s 5x5. Reg park s beginner s routine below was the exact one used by arnold in his late teens to get jacked. Reg was also renowned as a trainer, having done so during his military service in the 40s. The 5x5 routine you gave is similar to reg park s 5x5 routines and also to joe weider s bulk principle of using high volume sets with low reps as an advanced mass gaining technique. Reg parks 5x5 program the original strength and size routine by. Bill outdid himself in putting together a truly excellent modern reprint edition of each course, with photos and bonus material not seen in the original. He could squat 600lb, bench 500lb and deadlift 700lb.
The reg park way to serious size and strength t nation. 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. Thats a lot of muscle, especially back in those days. Stronglifts 5x5 workout best strength training program. Deadlift 5 5 reg parks 5x5 plan phase 2 exercise sets reps 1. One of his many contributions to the bodybuilding world was his three phase 5x5 training program. May 14, 2019 the 5x5 protocol has been around for at least a half century, so its nothing new. Universe in the 1950s and 60s and arnold schwarzeneggers boyhood idol, swore by the method and is considered a pioneer of 5x5 training. 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. Bodybuilding and strength legend, reg parks 9 month 5x5 training program. It consists of two alternating workouts, workout a and workout b, with at least one day of rest between training sessions. Starting strength and stronglifts have the goal of strength, and to a lesser degree athleticism. For example, if youre using 200 pounds for the primary sets on the military press, it would look like this.