And remember, in the words of Bradley J. Steiner, from ‘Hard Work On Basic Exercises’ (1971): You are far, far better off with a thick, powerful waist than you are with a ‘wasp-waist pretty body’. Standing shoulder press behind the neck – 5 x 6 reps. Take a few days off, relax, take it easy, up your food intake, and hit the gym again with renewed vigour. Right now I am on the last 2 weeks of phase 1. I reckon by the time I’m 35 I’ll still be training and farting around on the Internet, but I’ll be clinically fed up, my best years firmly behind me, and divorced with my children calling another man ‘Daddy’. He trained using many routines, but Reg Park’s 5×5 workout is the most famous. Park’s 5×5 includes two progressively heavier warm up sets and three actual working sets with the same weight. Also as a 38 year old who has only dabbled in the gym occasionally, but worked a physical job all my life, I’m a bit concerned that the 2-3 hour sessions might ruin me for work? I would suggest Arnie’s Golden Six Routine or Reg Park’s Beginner 5×5 Routine – both are excellent full body workouts which are more beginner friendly than this one. #2. No, each ‘Phase’ is a 3 month cycle where you train 3 x per week, and you do the same routine 3 x per week. Editor’s note: Use the tag system below and click “Reg Park” or “cable training” for more articles! (comparing the physique of Park to his predecessors would be like us comparing Phil Heath today to the bodybuilders of the 70s!). Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous. – If not, is it still OK to split the phase like this? Also, a recent article I wrote on old-school bodybuilding philosophies might be useful: http://www.gym-talk.com/10-old-school-commandments-for-building-muscle/. Right now I got a 3-5 minute rest to complete those heavy lifts. Sun – Rest. If weight loss is the goal, accompany the routine with some cardio and focus on eating better. I was wondering: would you recommend for “intermediates” to start at phase 1? Reg Park recommends to perform these 10 exercises with 4 sets and 10 reps. Thanks for the reminders of proper old school training. Would really like to try it out, as I’m doing SL5x5 now, but feel like it isn’t really challenging me enough, and would love to try something more unique and bodybuilding oriented. So, if you need help with the maths, that means the entire cycle will last about nine months. Like his 5×5 routine, The Mr Universe Course draws on all the key elements of Reg’s muscle-building gospel: full-body training, heavy compound movements, progressive overload, plenty of exercis… Been thinking about doing this program for a while now. What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s, is that the first two sets of five are warm-up sets. He was smart enough to recognize that the body would adapt by gradually stressing it over time in a progressive fashion (hence progressive overload principle) and by training the muscle to failure you were basically diminishing your level of work capacity which in turn would sacrifice gains as it related to his given model. 4) While I agree that behind the neck press is an unnatural movement that can put undue stress on your rotator cuffs, bent over row is one of my favourite exercises and definitely NOT bad for you, so whoever told you that is talking out of their arse. Back squat 5x5 . And while I love the 5×5 protocol, in my experience sticking with it for too long will lead to a plateau as your body adapts to the routine. If you train to failure too often, and miss a lot of lifts, your confidence will plummet, and so will your strength and size. 2) Again, as discussed, perform each phase 3 times per week (Monday, Weds, Fri, for example), for a total duration of 3 months. Split routines simply leave too much time between each key lift, which dramatically hinders progress and causes plateaus. Load is the key variable here and lifting that weight is what matters above all else. Bit stuck on this… I’m a weightlifter on and off for a good while but this sounds interesting. It creates the perfect marriage between bodybuilders and power athletes by giving them a point in the middle to reach across the aisle and shake hands. What I usually do is focus on a particular muscle group everyday. 4. Because it is simple, effective and approachable so anyone can follow it. Also, we’ve featured Reg Park’s Beginner 5×5 Routine on this site, which you might like to check out: http://www.gym-talk.com/reg-park-beginner-routine/. Reg Park – How I Trained for the 1958 Mr. Universe June 11, 2018 Conor Heffernan Nutrition , Resources , Training 2 comments An ideal for Arnie and countless others, Reg Park was one of the biggest bodybuilding names of the mid-century. He won the Mr Universe in 1951, 1958 and 1965. I would absolutely recommend swimming on recovery days – the perfect cardio to supplement an intense weightlifting routine as the low-impact nature of the sport will help with joint issues and niggles. As far as cardio goes, I would also drop the low level work in favour of some more high intensity cardio to expedite fat loss, such as boxing (bag work etc) or sprints. 130kg x 5 0 Comments. The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders. Arnold himself admits that Reg's 5 X 5 training made a huge difference to his results and Reg became his hero, but they never actually competed against each other. He is probably best known as an idol and mentor to Arnold Schwarzenegger. Standing at 6’1” and 250 lbs, Reg was impressive and unreal by the old standards. You will train six days a week. Reg Park’s 5×5 routine harkens back to an era before steroids flowed like water and bodybuilders trained like strength athletes – and they were all the better because of it! Secondly, will this be good for me being that I already have some experience in the gym? We’ve written about a few other good full body routines as well, so give them a look too: http://www.gym-talk.com/training/workout-reviews/, Hope that helps – let me know if you have any more questions . Thanks for your comment and the kind words, Brandon. “Strength & Bulk Training for Weight Lifters & Body Builders”. Personally, I would stick to the 5×5 protocol. It doesn’t say if I should increase the weight and at what intervals? As Bradley Steiner said: “Reg Park is the best example and single representative of what proper training with weights can do for a man.” He was a pre-s*****d era, natural bodybuilder that had it all – mass, definition and symmetry. Save my name, email, and website in this browser for the next time I comment. So make sure you leave some juice in the tank while working through this routine! 1971 Mr Universe – Pro – NABBA, Tall… No, the compound movements you’ll be performing will be working your whole body, and in a far more productive way than any isolation movements you may be used to. The three phases will take you around 9 months to complete – so repeating/modifying means you will be spending an awful lot of time on one programme. Hello I’m defo going to give this routine ago for 9 months but I was thinking of doing a fair bit of swimming on the days I don’t do the routine, do you think that will be OK without affecting my progress? Hi Frank, glad you enjoyed the article – hope you achieve your goals! To get around this, I tend to either to split up the routine between two smaller sessions or drop down to three sets on some of the exercises. A look at an original circa 1960 copy of Strength & Bulk Training for Weight Lifters & Body Builders by Reg Park. Copyright 2021. You’d have better luck winning the lottery AND getting struck by lightning on the same day than getting your hands on an original copy like this one. My Shoulder Training by Reg Park (1952) ... have always believed and taught that while it is possible for a bodybuilder or weightlifter to follow a “general” routine, when it comes to specialization he should take into consideration each and every personal factor. Wear lifting shoes or boots while training. Can I practice martial arts on 2 alternate days for 60 mins each and still make gains on the park 5×5? Wear a heavy track suit to keep your muscles warm while training. Reg Park was a big advocate of not over-training, and working through Phase 1, as stipulated, leaves plenty in the tank for the following phases and allows lots of room form rest and recovery. Do the workout A on Monday, Wednesday and Friday then rest then the following week work out B for the same day (M/W/F) then rest, or; 3. And, realistically, who doesn’t want that combo? To clarify, each phase lasts 3 months, and for each phase you train with the same workout 3 times per week. 20kg x 10 x 2 This routine should be performed 4 days each week. 45-degree back extension 3x10 . The volume by the third phase is high, yes, but remember two sets on each exercise are warm-up sets, and also, significantly, you’re resting four days per week. Your email address will not be published. Really appreciate your advice and articles! In fact, it’s pretty much impossible not to make huge gains during this programme, provided you’re training, eating and sleeping as instructed. It was suggested in Making A Strength/Size Routine Part IV: Training Frequency that a drug-free, genetically average weight trainer will not make optimal strength/size gains when training intensely more than three times per week. He should be strong and powerful. I look forward to hearing your thoughts in the comments section below! Are there answers some where and I missed it? Just a couple of questions for me to be guided accordingly…. 1965 Mr Universe – Pro – NABBA, Tall, 1st and Overall 8. Thanks a lot for this article it was great! a. Or should they stick with other full-body intermediate programs? By just being strict with your diet – as well as hitting all of those big compound lifts – you should be able to ward off any unwanted fat and keep muscle gains lean. In my view, most beginners today are fed workouts by bodybuilding magazines and fitness ‘influencers’ on social media which, while effective for a certain demographic, are not really geared towards building a well-rounded, structurally sound physique. I’m 46, been in the gym about 3 months now, wondering if this workout is OK being the amount of months and age I’m at? Was this intentional or is there another part to this? You could, of course, but I would always advise sticking to the routine as closely as possible. In other words, you don’t get stuck as quickly. I’ve called this program “Easy Reg Park.” As you can guess from the name, it’s based on Pavel’s “Easy Strength” and on “Reg Park’s 5 x 5”. I’m a huge advocate of this routine – it’s a simple, proven and ridiculously effective way to gain size and strength. 1970 Mr Universe – Pro – NABBA, Tall, 2nd 9. When you’re talking about the greatest bodybuilders who ever lived, Reg Park is right at the top of everyone’s list. Again, for your reference: Once you can complete the last 3 sets of 5 reps for an exercise, add 2.5-5kg to the bar next session. So if you’re looking to gain strength AND slabs of muscle this is the ideal training routine for you. Though Arnold was not a natural lifter, this routine is designed for beginning natural bodybuilders, and will yield quality results. 1. Third phase: two minutes between each set. Arnold Schwarzenegger (whose mentor was Reg Park) later used it in his training to lay down a solid foundation well before he ever used more conventional "bodybuilder style" training. Just follow the programme, it works, I don’t understand why you’re trying to complicate matters. That’s absolute cobblers, you won’t be over-training with this workout at all. Workout A:Back Squats 5x5Chin-Ups or Pull-Ups 5x5Dips or Bench Press 5x5Barbell Curls 2x10Wrist Work 2x10Calves 2x15-20, Workout B:Front Squats 5x5Rows 5x5Standing Press 5x5Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set")Wrist Work 2x10Calves 2x15-20. Editor's note: See our full Reg Park inspired workout plan here. In this video I reveal yet another mass routine employed by Reg Park for developing Strength and Mass, and it is not the 5 x 5! This routine looks good, but if I decide to do it I’m afraid that I will over-train. Without too much introduction here is Reg Park’s shoulder routine. I am a little confused by what you mean when you say that you split phase three into two smaller sessions: – Do you do one half one day and the other half the next day – if so does that mean you work out 6 days a week? If that’s not sustainable just prioritise the most important lifts and omit the isolation work. Deadlift 5x5 . Reg Park's 5x5 Routine: The Original Size & Strength Workout I’ve lifted weights off and on since high school. I’ve considered this as an option, as SL 5×5 only has back squats and it can get slightly tiring doing 5×5 with straight 175lbs. 90kg x 5 Henry is the founder and editor of GymTalk. Reg Park was bodybuilding and trying different weight training techniques just like Arnold was doing. He won Mr. Universe again in 1958, becoming the first to win the prestigious event twice. Good luck buddy – and keep us posted on how you get on! I’ve done powerboat meets in the past so I’m not stranger to the 3 big lifts. What weights do you recommend to start with, in percentage of 1 rep max/5 rep max? I find this routine to be a lot easier to stick to as it has all compound lifts (the big 3) and although I don’t go according it as textbook as I should, I feel that just having those 3 lifts makes this this a lot more challenging than the usual routines that only incorporate 1 or 2 at a time. Once you can complete the last 3×5 on an exercise comfortably then you’re good to up the weight – regardless of how many times you failed in the past. Reg Park's Training Routine. Listen to your body though – if you feel you’d benefit from a few lighter sets, especially for squats, do it. 1951 NABBA Mr Universe, Tall, 1st and Overall winner 6. He should consider his temperament and his daily habits of life. My question is if I start following 5×5, I can just do it for three days per week, which is Monday, Wed, Fri and remaining days simply rest? Big fan of 5×5, so far doing good progress on my own type. Good luck with the routine buddy, and let me know if you have any further questions. And he can’t be if he tries to blow his biceps up to 20″ and keep his waist down to 30″. If you want to develop SIZE, STRENGTH and POWER, these are the exercises that you should be working has hard as you can on, and focusing all your attention on. A couple exercises you should NOT DO bent over row and behind the neck press. Instead, and this goes for all beginners who are taking their first nervous steps into the weight room, start with a well-structured size and strength routine like Reg Park’s 3 Step 5×5 workout. I mention this under ‘Progression’ on the ‘Notes’ section of the article. Military Press 180 lbs. It can be done, but it’s certainly a tough gig, especially if, like normal humans, you have family and work commitments. #5. As mentioned in the article, Park was a big advocate of not training to failure all the time, rather progressive overload with a view to long-term results. Reg Park prescribes lots of rest and sleep (at least eight hours every night) alongside a diet loaded with full cream milk, red meat, eggs and protein powders. REG PARK “Mr. Second phase: two minutes between each set. Reg Park’s Training Routine. I’ve been doing a lot of 4 x 8-12 for quite a while now, and I have a few questions for you! Alternatively, I would be starting at 70 for the first set then 100 and 125 for the working sets. Yes, in fact this will only help with lean muscle gains, as well as overall strength and flexibility. The modern-day emphasis on isolation exercises and gear doesn’t interest me much. How are you supposed to increase the weights on this routine? IM: "How about a sample routine from the 1950s?" I mean it’s too much volume and I don’t know if I will recover in time for the next workout. Phase One . Squat 390 lbs Don’t you think that by sticking to the P1 for 3 months, one would be neglecting lots of muscle groups, the fact which will have them diminish? Wed – Biceps and Triceps Reg Park’s 5x5 Workout Program The classic 5x5 routine has been used for generations in weight rooms everywhere. Why does the beginner 5×5 have dips and chin-ups but this no? The principle aim of any full body workout is to develop size, strength and power through hard work on the basic compound lifts. Reg also believed that training to failure too often is a big mistake. Could it be split up? I fired a letter off to the address requesting information. A man should be BIG. Fri – 5×5 Whenever Park would like to emphasize the shoulders, he always used this exercise. Thinking of giving this programme a go for the first time? Why? Hope that helps buddy – let me know if you have any more questions! It doesn’t say how often you do the workout? Universe” World’s FIRST Bodybuilder to Bench Press 500 lbs! To be honest, I don’t worry too much about percentages and just work with 10-20kg increments. I don’t see how it is possible at high weight unless you are just a freak. 5 sets = 2 warm ups followed by 3 work sets. Be sure to check out the rest of our workout reviews – plenty more retro routines! Like Park, Arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the "5x5" protocol. I’m wondering if 2 sets of 5 is enough for a good warm up, or should I warm up more before I go that high. By all means try both and see which yields the best results. I’ve returned to it time and time again over the years, as it always delivers! I’m lean build but muscular – if I drag out training it kills me – if I lift heavy fast I grow overnight 3 sets at final weight? And, remember, muscles grow when we rest, not when we train! Much more effective and wont eat up as much time. 60% would put me at 125 for the first set then up to to 160 for the second before hitting 190 for the last three working sets. Also, don’t forget that these movements will also target your core too! We're 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 Strength & Bulk Training for Weight Lifters and Body Builders. with this you’ll be hitting the main compound movements three times per week, which will be far, far more conducive to size and strength gains. If not, by all means drop down in weight and work your way up again – that is, by adding weight to the bar every time you complete 3×5. For each phrase train three times per week for three months. Yes, absolutely, because unlike that programme you posted (classic split routine nonsense – a day dedicated to “Delts and Tricpes” but not a single squat in sight!) Would the volume from phases 2 and 3 impact on the recovery stage? I would also recommend giving a cycle of 20 Rep Squats a go at least once – although the tail end of that routine is a fucking ballcrusher, so be warned! However, just make sure you are not ‘under-recovering’. I’m really confused, do I do Phase 1 Monday, Phase 2 Wednesday, and Phase 3 Friday, or what? I’ve cycled twice (12 weeks) using http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm. All rights reserved. Not to say that I’m anywhere near my goal yet (5’8″, 155 lb, 12% body fat), but for someone who isn’t just starting out weight training, I’m just worried starting at phase 1 (as opposed to going directly into phase 2) might not work as well to get the intended muscle growth. But as a baseline what weight should I start at? In the early phases, leaving out ab focus, like any other isolation and supplementary work, is entirely intentional. 5 sets of 10 or 5 sets of 8? If your goal is to build size, I would recommend keeping cardio to a minimum, as you’ll simply burn too many calories. The Park family wish you well! Making A Strength/Size Routine Part V: Splitting Your Routine by Casey Butt, Ph.D. The method is what it sounds like: 5 sets of 5 reps on a given exercise. My advice in situations like this would always be to listen to your body. I understand where he’s coming from by not training to failure. If I could time travel, aside from using it to make millions a la Back To The Future Part II, I would pay a visit to my 15-year-old self and impart some pearls of wisdom: Get a haircut, stop wanking into a sock, and, most importantly, forget those endless bicep curl and tricep extension repetitions, as they’re not doing anything. However I am confused researching Reg Park’s routine online there is one that has two different workouts for the week a,b,a then b,a,b etc which had chin ups included. 3 phases on Monday, 3 phases on Wednesday, 3 phases on Friday? While this is a great routine, I would actually recommend something a little more structured around hitting PRs, as you’re obviously very strong. 5/3/1 is a great shout and should help with building on the strength gains you’ve made thus far. In an article written in 1952, Reg Park outlined his workout and training methods, publishing his favorite routine for building mass on shoulders.. 4. I think I would be more comfortable with option 1 or 2 at least in my opinion based on my personal and work circumstances or should I strictly follow the SL schedule.. So, for example, your five sets on bench press might look like this: Once you can complete that last three sets of five reps for an exercise, next workout add 2.5kg to the bar for upper body movements and 5kg for lower body movements. Do this program assume you are doing any cardio? The last three sets of five are your ‘working’ sets where you lift the same weight. If you want to factor in some isolation ab work, of course you can do so (perhaps at the end of the workout or at your leisure), just not at the expense of these big lifts, as they will not be of consequence when it comes to your overall development. The beauty of 5×5 is that it strikes a balance between strength and size protocols. Hi Joshua, thanks for reading and leaving a comment. Reg Park's Strength and Bulk Three Phase 5x5 Program . But, in the 3rd phase there is an extra exercise: military press (standing barbell shoulder press), which is missing from your list of 3rd phase exercises. Rest 3-5 minutes between the last 3 sets of each exercise. Hope that helps, let me know if you have any more questions . From the beginning I was a big believer in the basic movements, because that was Reg Park’s preference. Since more exercises are coming for those muscle groups and less rest, should I lower the weight a bit when I start at phase 2? Sat – Rest For a more manageable routine, check out some of the 5×5 / 3×5 variations out there, such as Starting Strength and Stronglifts. First published in Park’s 1960 manual Strength & Bulk Training for Weight Lifters & Body Builders, it comprises three phases of progressive volume and difficulty, with each phase lasting three months. Once again great share, thanks for posting! Thank you a lot for posting this workout plan dude I’m a huge fan of the old school bodybuilders. You should have no trouble following this routine. Tuesday – Shoulders I also find Reg’s model of three working sets preferable to the Strong Lifts variation of five working sets, simply as it allows for linear progression to be sustained longer as there is more room for rapid recovery. Workout A for Monday then switch to workout B on Tuesday followed by workout A on Wednesday then workout B and so on with the same alternate sessions to have the 3 days per week work out then rest on Sunday, or; 2. Park won Mr. Britain in 1949 and although there were bodybuilders before him, his level of size and development raised the bar and would not be surpassed until Arnold himself appeared on the competitive scene in the late 1960s. In his book The Education of a Bodybuilder (1977), Arnold Schwarzenegger said this about the 5×5 workout program: . Far from being unnecessary, starting with fewer exercises, just the key lifts in this case, at a lighter weight will allow you to build work special work capacity and a strong foundation for phases 2 and 3, while leaving plenty in the tank.
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