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#CLASSIC BODYBUILDING BOOKS HOW TO#

Mike Mentzer Height: 5’8”, Competition Weight: 220 pounds Next up on our list of classic bodybuilders – I’m going to assume the large portions of meat were 1-2 pounds +. In my opinion, this is a low amount of food at first glance. Obviously you can add food as need to meet your dietary needs and training goals. The portions here seem up for interpretation.

Small dish of fresh yogurt (good for digestion).

Plate of selected imported cheeses, with fresh fruit in season or nuts.

Large portion of fresh broiled protein such as fish, chicken, prime cuts of beef, lamb, or liver.

Large vegetable salad with oil and vinegar.

Homemade plain yogurt (made with raw milk) w/ granola cereal.

1 fresh fruit in season or large orange juice.

Dead-lifts: 6 Sets of 5, 5, 5, 3, 1, 1 Reps (performed every other week).

Barbell lunges *: 2-3 Sets of 12-15 Reps (performed every other workout).

Leg presses: 4 Sets of 50, 25, 15, 8 Reps.

Dumbbell incline curls: 4 Sets of 8 Reps.

Seated barbell extensions: 4 Sets of 8 Reps.

Barbell preacher curls: 4 Sets of 8 Reps.

Lying barbell triceps extensions: 4 Sets of 8 Reps.

Standing dumbbell curls: 4 Sets of 8 Reps.

Hammer-grip pull-ups *: 3 Sets of 10 Reps (Columbu used a parallel-grip cable attachment hanging on a pull up bar).

One-arm dumbbell rows: 3 Sets of 10 Reps.

Wide-grip pull-ups: 6 Sets of 10-15 Reps.Cable lateral raises: 3 Sets of 10 Reps.Alternating dumbbell front raises: 3 Sets of 8 Reps.Behind-the-neck presses: 4 Sets of 10 Reps.Standing dumbbell lateral raises: 4 Sets of 10 Reps.* For the first two super-sets, Columbu pyramided up in weight (and down in reps) for bench presses and flyes, but he kept the weight the same for cable crossovers. (The above where performed in one giant set, back to back to back to back, using the same weight for all three sets).Barbell incline presses: 3 Sets of 15 Reps.

Flat-bench dumbbell flyes: 3 * Sets of 20, 15, 6 Reps.

Barbell bench presses: 3 * Sets of 15, 10, 4 Reps.

It’s worth noting that three times a week he would train twice a day, morning and night.Ĭolumbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12, and in the afternoon on day 1. Olympia victory. Franco Columbu’s workout was a 14 day split. This is Franco Columbu’s workout routine he used leading up to his 1981 Mr. FRANCO COLUMBU’S POWER BODYBUILDING PROGRAM This helped him compete with the bigger guys that had a height and mass advantage.įranco focused on building a well balanced and symmetrical physique. Standing at just 5’5” inches tall, Franco Columbu built a powerful and athletic looking physique. In the 70’s Franco Columbo and Arnold Schwarzenegger teamed up to train together in America and the rest is history. He used a lot of supersets for his workouts to keep his heart rate up and to burn fat. True to his roots, Franco Columbu focused on heavy lifting and incorporated powerlifting exercises into his workouts.

He could deadlift over 700 pounds and could lift a car up on two wheels with ease. The Classic Bodybuilding Routines of the World’s Greatest Bodybuildersįranco Columbu Height: 5’5″, Competition Weight: 185 poundsīorn in Italy, Franco Columbo was a powerlifter who won many European strong man competitions.įranco Columbo earned his nickname, “The Sardinian Strongman” by pulling off impressive feats of strength. This post proves that it doesn’t matter how tall you are – you are still able to build an amazing physique with the right knowledge and work ethic.

#CLASSIC BODYBUILDING BOOKS HOW TO#

This article shows you how to workout for your body type. I know the challenges faced by tall trainers. These men range in height from 5’5” tall (Franco Columbu) to 6’5” tall (Lou Ferrigno). In this post I show you the classic bodybuilding routines of Franco Columbu, Mike Mentzer, Frank Zane, Serge Nubret, Arnold Schwarzenegger and Lou Ferrigno. They fine-tuned their workout routines to achieve the look they wanted. These guys knew how to make the most out of every lift and trained according. They were lean, symmetrical and aesthetic.Įach bodybuilder had their preferred way of training. The 70’s, dubbed the ‘Golden Era’ of bodybuilding, saw stars like Frank Zane, Serge Nubret, and Arnold Schwarzenegger take the stage.īodybuilders of the Golden Era possessed a classic physique. The 1970’s produces the greatest male physiques the world has ever seen. Subj: The Classic Training Routines of the Greatest Bodybuilders to Ever Live.