Are You Old School?

By: Tim Schiemann

Have you ever asked yourself why you are going to the gym? Is it about being healthy or getting a good beach-body? Or are you looking at this sport as an art to create a symmetrical, well proportioned, “perfect” body?

If you agree with the last option, or want that to you be your goal, then you are looking at this lifestyle like the bodybuilders back in the 60s`, 70s`and 80s`like Arnold, Frank Zane, Bob Paris and all those other athletes that were trying to achieve the “perfect” body. When you are training to create a physique close to them, why you don’t step away from those modern, normal splits and try an antagonistic one? It will help to get great pumps and to get a higher work load on the trained body parts, because you are more recovered starting the second exercise for a muscle group.

Arnold Schwarzenegger
Arnold Schwarzenegger

To give you an example: when you train chest and back together you start with an exercise for chest than do something for your back and after this you train your chest again with much more power than if you string all chest exercises together. If you would train chest and triceps this principle does not work, as both muscles work together on chest exercises and an early triceps pushdown will affect the next chest exercise.

Frank Zane- Vacuums
Frank Zane- Vacuums

Another advantage is that you can easily save time and do supersets which work great in an antagonistic split. Additionally since your arms and shoulder are indirectly worked twice as they are secondly engrossed in chest and back exercises. Try and do the routine listed below 1-2 times a week and imagine your body looking like those classic physiques. This point is important regarding old school training as a lot of those legends mention the importance of visualization in this sport especially Frank Zane and Arnold, but other athletes as well. You can also try to add Vacuums in you abdominal routine which are great to slim your waist and give an impressive pose. Here you have an example of a routine you can reform for your personal wishes:

Arms and Shoulders

Lateral side raise                  4 sets   15, 12, 10, 8 reps

Rear delt fly                          4 sets   15, 12, 10, 8 reps

Dumbbell shoulder press     3 sets   8 reps   

Seated lateral side raise      3 sets 10 reps

Dumbbell shrug                    2 sets 10, 6 reps

Barbell curl                           4 sets 12, 10, 8, 6 reps

EZ Bar Triceps Extension    4 sets 12, 10, 8, 6 reps

Seated dumbbell curl           4 sets 10 reps   superset with

Cable Triceps pushdown     4 sets 10 reps

Legs

Standing calve raise             4 sets 12, 10, 8, 6 reps

Barbell squat                         4 sets 12, 10, 8, 6 reps

Seated leg curl                      4 sets 15, 12, 10, 8 reps

Narrow feed leg press           4 sets 10 reps

Dumbbell stiff leg deadlift   4 sets 10, 10, 8, 8 reps

Leg extension                     3 sets 12-15 reps

Seated calve raise              4 sets 8 reps

Chest and Back

Barbell bench press                  4 sets 12, 10, 8, 6 reps

Pull ups                                     4 sets max or 6-12 reps

Dumbbell flys                            4 sets 10 reps   superset with

Barbell bent over rows              4 sets 8 reps

Dumbbell incline bench press   4 sets 8 reps     superset with

Cable lat-pulldown                     4 sets 10 reps

Dumbbell Pullovers                    4 sets 12-6 reps

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Tim Schiemann is a bodybuilding competitor at just 18 years old. He has been training for 3 years and competed for the first time last year. You can follow him on Instagram @Tim_at_Gym

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