Reg Park Workout?

[In Flames]

Any thoughts on his workout? I know he was a natural trainee before steroids.

3 Times a Week
Squats 5 x 10
Bench Press 5 x 10
Weighted Dips 5 x 12
Barbell Curls 5 x 10
French Press 5 x 10
Chins-ups 5 x 10
Donkey Raises 5 sets
Abs 5 sets

[lukester]

That kind of volume would bury most peepz, and would take forever to complete. However if it worked for him then great!

[canyonracerx]

Switch chinups and curls and run it. It's not that much volume, do it for a few weeks and see how you feel.

[John Prophet]

a variation is to split that up into 2 days


Squats 5 x 10
Chins-ups 5 x 10
Barbell Curls 5 x 10
Donkey Raises 5 sets


Bench Press 5 x 10
Weighted Dips 5 x 12
French Press 5 x 10
Abs 5 sets


then alternate those 2 workouts---> M,W,F,M,W,F etc


but I would add in military presses on the chest day


also, I know Park did 5x5 stuff also. he is one of the first to make that popular. I think he got the idea from the strongman Doug Hepburn

[In Flames]

Thanks for the replys guys. Does it seem like a pretty decent program if hypertrophy is my main concern?

Canyon, you mean drop the barbell curls and just do the chins? Or you mean do chins before curls? I'd prob. do short rest periods, 1 min to 1 min and a half to keep the workout shorter. Would that be good?:

John, what if I dropped the french presses and did military press? Since Triceps are being hit by the benching, weighted dips, and military press? Would this be a decent workout, how you split it up?

thanks guys.

[ShogunAssassin]

Switch chinups and curls and run it. It's not that much volume, do it for a few weeks and see how you feel.

x2

[DallasLynx]

Go for it, see what happens.

[canyonracerx]

Or you mean do chins before curls?

yep

[illestmiccheck1]

Tell us how it is if you decide to try it out!

[power-builder]

Any thoughts on his workout? I know he was a natural trainee before steroids.

3 Times a Week
Squats 5 x 10
Bench Press 5 x 10
Weighted Dips 5 x 12
Barbell Curls 5 x 10
French Press 5 x 10
Chins-ups 5 x 10
Donkey Raises 5 sets
Abs 5 sets

He had amazing genetics too, and trained all out each session. Marvin Eder and Reg Park often trained together. Here is a workout Eder recommended that I think is more doable.

Squats 3x5
Incline 3x5
Pullups 3x5
Military Press 3x5
BB Curls 3x5
Pullover and Press 3x5 (a pullover with the ez bar and then pressing it)

Even though that workout is more manageable, it will still be very easy to burn out if you're training hard each session.

One thing you can do is do a heavy/light/medium scheme, focusing on PR's on heavy days.

Check out my log.

[illestmiccheck1]

He had amazing genetics too, and trained all out each session. Marvin Eder and Reg Park often trained together. Here is a workout Eder recommended that I think is more doable.

Squats 3x5
Incline 3x5
Pullups 3x5
Military Press 3x5
BB Curls 3x5
Pullover and Press 3x5 (a pullover with the ez bar and then pressing it)

Even though that workout is more manageable, it will still be very easy to burn out if you're training hard each session.

One thing you can do is do a heavy/light/medium scheme, focusing on PR's on heavy days.

Check out my log.

SICK! Reg Park was Arnold's idol!!! Marvin the Great is a beast!

[In Flames]

Thanks for the replies. I'm trying to see if I should split the workout up into a Push/Pull type or run the full body 2-3 times a week. Would it be best to keep rest periods short, kind of like 8x8 or 10x10 training? Maybe 1 min to 1 min and a half? My main goal is hypertrophy. Maybe even superset some of the exercises.

[power-builder]

Thanks for the replies. I'm trying to see if I should split the workout up into a Push/Pull type or run the full body 2-3 times a week. Would it be best to keep rest periods short, kind of like 8x8 or 10x10 training? Maybe 1 min to 1 min and a half? My main goal is hypertrophy. Maybe even superset some of the exercises.

Reg suggested 2 min rest times for the lower rep routines. The lower rep routines were also more geared towards strength gains. If you want to learn about his training philosophy and see what Reg would have had you doing some 50 years ago, check this out:

Scroll down to the 2 full body workout routines:

http://regpark.net/index.php?option=...d=33&Itemid=29

[In Flames]

Thanks alot. It looks like he liked Behind the neck presses for shoulders.

Which sounds like a better plan, full body, or a push/pull?

Monday - Push
Flat Bench 5x10
Seated Press 5x10
Weighted Dips 5x12
Abs 5x

Tuesday - Pull
Squats 5x10
Chin-ups 5x10
Barbell Curls 5x10
Calf Raises 5x

Thursday - Push
Incline Bench 5x10
Behind The Neck Press 5x10
Weighted Dips 5x12
Abs 5x

Friday - Pull
Squats 5x10
Pull-ups 5x10
DB Curls 5x10
Calf Raises 5x

Or I could just do Push/Pull on Monday/Wednesday/Friday how John said it.

Thanks for the help guys. I really want to start this workout on Monday. I might try all of the examples, just pick one for a month and see which one I like the best?

[In Flames]

bump

[power-builder]

It depends on how you're structuring your training.

If you're planning to train hard each session and shoot for PRs each time I would do the Push/Pull set up (personally I would use lower volume). Maybe even alternate between high and low reps, to work equally on strength. And like alternating exercises, it will save you from burning out too quickly by trying to shoot for PRs all the time in the same rep range. On Monday you can do Bench 5x5, on Friday you can do Incline 5x10.

Otherwise, if you're using step type loading (light/medium/heavy) or some other planned progression then give the full body a try. One advantage to working more often is that protein synthesis levels drop after about 48 hours of training, so by training FB 3x/week you can maintain higher levels.

Remember progression is what counts. So you'll need to find what works best for you.

[prototypeanimal]

overtraining

[power-builder]

overtraining

So is typing more than one word posts I guess?

[In Flames]

I'm thinking of doing one week the 5x10 and then one week of 5x6-8 and keep alternating. Would this be a good idea or no?

[In Flames]

bump

[In Flames]

i just finished my push day of 5x10 Flat Bench, Military and Dips. I'm going to have to change it to 5x6-8. 5x10 feels way too light for me, i barely even got pump. It feels like i havent even worked out like endurance type training. I feel way more worked out lifting heavier 6-8 reps. Does this seem right?

Maybe it was just because this was my first day and I need to adjust the weight accordingly. Do I want to be able to barely get 10 reps? Like maybe 12 reps on the first set but only do 10 and like the 4-5 set my reps should drop to like maybe 8? Then keep at that weight till I can make 10 on all sets?

[GERMANIRISH]

Thanks alot. It looks like he liked Behind the neck presses for shoulders.

Which sounds like a better plan, full body, or a push/pull?

Monday - Push
Flat Bench 5x10
Seated Press 5x10
Weighted Dips 5x12
Abs 5x

Tuesday - Pull
Squats 5x10
Chin-ups 5x10
Barbell Curls 5x10
Calf Raises 5x

Thursday - Push
Incline Bench 5x10
Behind The Neck Press 5x10
Weighted Dips 5x12
Abs 5x

Friday - Pull
Squats 5x10
Pull-ups 5x10
DB Curls 5x10
Calf Raises 5x

Or I could just do Push/Pull on Monday/Wednesday/Friday how John said it.

Thanks for the help guys. I really want to start this workout on Monday. I might try all of the examples, just pick one for a month and see which one I like the best?

I like this routine you set up, but I am concerned a little about the lack of triceps in this. I know that the bench and dips will hit them some, but in order to truly sculpt them I would think, at the least, extensions would need to be added maybe on tuesday and friday along with biceps. I am right along with you on trying to find the perfect routine and I am starting to get frustrated. I don't want to constantly change up either. I did notice in one video, I saw with Arnold in it, that he was doing both tri and bi in the same work out. I know he held reg in very high regards, so I would like to try to incorporate his ideas. The problem is I only have an hour to do my routine due to having my little one in the gym nursery. The day's are fine, but do the sets and reps take too long. I sarted back to working out in Nov 07, and I have came a long way since, but I am at the point where I want to up my game. I am pretty knowledgeable about what exercises to use, but as far as reps, sets, and what day's to do them on is where I get confused. I do like like your set up, but I still would like to maybe incorpoporate the tri's and maybe drop the reps to 8-10, but heavy weight. What do you or anybody else think and sorry for being long winded.

[MKattenberg]

Reg suggested 2 min rest times for the lower rep routines. The lower rep routines were also more geared towards strength gains. If you want to learn about his training philosophy and see what Reg would have had you doing some 50 years ago, check this out:

Scroll down to the 2 full body workout routines:

http://regpark.net/index.php?option=...d=33&Itemid=29

What's the Two Hands Clean Workout ? can't find any video about it.