HOW TO MAXIMISE YOUR GENETIC POTENTIAL!! THE LOGICAL APPROACH TO GETTING MASSIVE THE SILVER ERA WAY!

In this video I address an important to many of us, and that is the method of maximising one muscular size. To those of us that wish to get as massive as possible naturally, the Silver Era legends offer a very simple and effective approach, as explained in this video. Enjoy!
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Heavy Support Training, Partial rep training, Developing strength: • HOW TO USE THE POWER R...
Breathing Squats: • The 20 Rep Breathing S...
Barbell Pullover: • BENT ARM BARBELL PULLO...

[@theironforce3000]

I really like the 'Golden Rules of Maximizing Size'. That should be like a checklist. Excellent ending, too. Hell of a quote.

[@GoldenEraBookworm]

It should be a poster placed in every gym, and tattooed on every Planet Fitness member

[@theironforce3000]

@@GoldenEraBookworm lol! PF members need some real help and rewiring on their approach to training . May that check-list tattoo be the first of many steps ahead :D

[@GoldenEraBookworm]

@@theironforce3000 hehe

[@BOOSTEDLASER]

Proof that drugs work

[@theironforce3000]

@@BOOSTEDLASER where's the proof ?

[@countingsheep5483]

To think they had no hype music back then too. Imagine maxing out to a jazz horn section

[@splashman2235]

Music is wht u took frm this video

[@wilkes5062]

This is actually a mood. I think I’ll try it out.

[@arthurblackhistoric]

I train with the radio on and tuned to the classic hits station. It IS NOT necessary to train to heavy metal music. That being said, I did once took workout on a different night to what I normally would and the radio station was playing their heavy metal hour. I had to endure an hour of every asshole guttural singer and screamo bastard going for it . . and I actually got in a good workout. But that was only because I hate all that shit so much that it made my blood boil to listen to it!

[@1982bored]

Genuinely made me belly laugh.

[@robertgoodhew8050]

Yup, that’s what I do! Count Basie, Ellington, Zoot Sims, Getz etc…

[@harjeetmanku8633]

The silver era is the golden era to me. Pre steroids showing what humans can really do without the need of a foreign substance. To me these guys had the most aesthetic looking bodies which were also functional too.

[@stevesshawl7977]

💯 agreed

[@gopherstate777]

You are delusional if you think the Silver Era bodybuilders did not take steroids.

[@harjeetmanku8633]

@@gopherstate777 not really, they didn't have access to them. The steroids at the time were in the early stages of development and not available for people to just go out an purchase. Perhaps in the very late 50s they would have become available. But just look at the bodies of the 40s and early 50s and even bronze era. You can build a decent body without roids. Also the look is different. The guys on roids their muscles look soft an inflated where as the natural guys their muscles look solid and dense. There is a clear distinction for me. If you actually train you would know. You can build without steroids. But of course your never going to get that freaky look. But I don't understand why anyone would want that look anyway.

[@chickentoucher55]

Steriods aren’t a foreign substance

[@michaellopez2070]

@@harjeetmanku8633 Yes they did. They were just early adopters and didn't talk about it. You don't get gyno like the guy in the thumbnail without steroids. The guys in the 20s and before are better examples of inarguably natural guys, besides some cocaine use by random ones, but that's not a very good ped.

[@arthurblackhistoric]

As an ultra-hard gainer made good, I used to get all the difficult cases coming to me for advice on gaining weight. One guy, Bruce, was 6' 2" and weighed less than 60kg. The instructor at the YMCA put him on the same program as everyone else and he was actually going backwards, if that were even possible. His workouts made him feel ill and he was about to give up, believing that weight training just wasn't for him. He approached me one day and said: You're the biggest guy here and I've watched you get even bigger in the couple of months I've been training at the Y. Were you always big or did you have to build up from nothing? I told him I'd been the puniest kid at school and had to build up just to get normal. He then asked me to train him. The gym instructor had him doing 14 different exercises. I told him to come on Mondays, Wednesdays and Fridays when I came to train and I'd supervise him. Workout one was just 20 breathing squats with a 10kg exercise bar, followed by 20 breathing pullovers. He barely had the strength and the ticker to make those 20 reps, but he did 'em. The next workout I got him to repeat what he'd done on Monday just to train out the incredible soreness he'd induced on Monday; Friday the same. Then it was a slow process of increasing the weight each week by the smallest amount possible until he was squatting with a big 20kg bumper plate on each end. He was steadily gaining weight, so I got him doing bench presses and bent-over rowing as well to direct some of that gain to his upper body. Now someone that ectomorphic is never gonna be bulky and will always be on the slender side, but Bruce was lean and muscular at the same time, a little like his namesake Bruce Lee. Gaining that weight literally changed his life. He ditched his glasses and got contact lenses and even got a good looking girlfriend.

[@supacamoo]

Nothing but absolute respect mate!! 👊🏽👊🏽👊🏽

[@arthurblackhistoric]

@New York native . . Absolutely. The best way for someone who just can't gain on a normal program to train is to do the big exercises and forget about wrist curls and triceps kickbacks etc. If you're over 30 just train twice a week. As far as the most bang for your bucks goes, I believe squats, bench presses, and bent-over rowing to be the big three. Bruce, my friend of whom I wrote above, was a real extreme case of being an ectomorph, a naturally skinny guy with bad genetics and nothing really going on for him physically. That's why I started him on just squats and breathing pullovers. Breathing squats work wonders for your metabolism. I'm not a doctor or a scientist but I don't have to be. I first tried breathing squats in 1971 and they were the key to the door for me. I'd been training since 1966 and focusing on the clean and press. Back then the question people asked wasn't: "How much can you bench?" . . It was: "How much can you press?" I'd gone from being doughy and soft to being muscular but not bulky at all. I was strong but still underdeveloped from my own viewpoint. When I joined the YMCA in 1972 I utilised the squat racks to really work the breathing squats and always followed them with a set of 20 breathing pullovers. The program I followed was a Bradley J. Steiner program in Iron Man Magazine. When I say it was the key to the door, I'm not kidding. I gained over 30 pounds of pure muscle in four months!! Still had my six-pack and obliques in sharp definition. My skinny legs grew five inches thicker in circumference, from just 19" around to 24" around. Climbing up onto the work truck one day I split the leg of my jeans when my quads went to work. And they were real baggy when I'd bought them six months earlier. Over the years . . and for the hard gainers reading this, believe me when I say it does take years for most of us . . I went from skinny and 140 pounds in 1971 . . to 250 pounds in 1985 and I became Australian Drug-Free Powerlifting Champion in the 220 pound class in 1986. I was runner-up in the 125kg class in 1988, only because my short stubby fingers couldn't hold onto the bar for the down signal on the winning deadlift.

[@arthurblackhistoric]

@@supacamoo . . Very kind of you to say that my friend.

[@arthurblackhistoric]

@New York native . . I'm no expert on scoliosis, but I think Dips on the parallel bars and pullups are excellent exercises because they allow you to exercise your upper body and let the rest of you hang freely which would stretch out your spine a bit. Of course if you have that limitation you definitely need to modify the advice I gave above to suit your circumstances. I have a couple of questions for you. Are you doing the Farmer's Walk with what is for you a substantial weight? If the answer is yes, I'd be adding some light to moderate weight squats as well. I mean, if you can do the farmer's walk with a decent weight it stands to reason that squats aren't out of the question. Are you able to do Hyperextensions, either on that ironing board looking bench, a purpose built hyperextension bench, or even on a regular bench with someone holding your feet down? If so, then I strongly recommend that you do them. I broke L5 way back in 1988 when I fell off my truck at work. By 1996 my back was pretty fragile and the pain was no joke. Then I bought myself the purpose built hyperextension bench and began using it at the beginning of every workout, along with hanging leg raises and dumbbell shrugs to warm up my core and my upper body in preparation for whatever workout I was about to do. I'm still standing up arrow straight at 65. If you're 50, you need to train each exercise just once a week. Here's my split for your consideration. Sunday I do standing dumbbell presses, pull-ups and dips Tuesday I do squats Thursday I do bench press and prone rowing, which is like an upside-down bench press. As you can see, this training regimen utilises the push-pull system. After the general warm up of hyperextensions, hanging leg raises and dumbbell shrugs, the "work" exercises, in which I use as much weight as I can handle, are paired off for that particular day into a pushing exercise and the corresponding antagonist pulling exercise. I consider shrugs to be the antagonist exercise to the dips, in case you're wondering. I've been doing that three day split for decades now. When I was doing powerlifting I used to do squats and bench presses twice per week. But by the time I hit 33 years of age the gains stopped coming. I recognised that my frequency of training was the problem and re-organised it as follows: Tuesday: Squats, bench press, bent-over rowing, triceps extensions, curls. Friday: Deadlifts, standing dumbbell press, pull-ups. Once I got into the swing of things, since this was a radical change, I started getting stronger again. If squats prove too problematic, the the leg press is a good alternative, but try squatting after doing that general warm up I outlined above. You might just find that will work for you. I've trained guys with scoliosis who did benefit from doing what I just recommended. Please let me know how things go if you decide to follow my program. One final point about training the squat: I start with the empty bar and do ten reps. then I go up in 10kg (22 pounds) increments dropping one rep per set until I'm doing a single on 100kg (220 pounds). From there I continue doing singles in 5kg (11 pounds) increments up to the working poundage for that workout. It's a lot of work but I keep the rest periods to the bare minimum, just unwrapping and re-wrapping my knees between sets with no further rest between sets. That does me for cardio as well.

[@arthurblackhistoric]

@New York native . . OK, here's another key to the door moment coming up. I used to train using a 12-week cycle. I'd start light and do higher reps, then add 2.5kg to 5kg each successive workout until I was doing a limit single on the exercise in the workout 12 weeks later. The trick is to count back from what your limit single currently is, and calculate what weight to start the cycle with. Here is an example: Let's say your limit in the squat is 120kg. That being the case we'll use just 2.5kg increases each week. So 12 weeks multiplied by 2.5kg is 30kg. So begin your 12-week cycle with 30kg less than your one rep limit of 120kg . . which means you begin your cycle on 90kg, which should allow you to do probably 12 to 15 reps. The next week when you do your squat workout you make 92.5kg your working weight. How many warm up sets you do to prepare yourself for the heavy set is up to you, but I'd recommend starting with the empty bar for ten controlled reps with no bouncing at the bottom, just go down in a controlled manner and come up again in a controlled manner. DO NOT do the rapid descent-struggle up method that you'll doubtless see on KZbin all the time. Continue increasing the working set by 2.5kg each week until you're down to one rep on the heavy set in 12 weeks time. The heavier the weight, the more warm up sets you'll need, including a preparatory single not far under the weight you'll be using for your work set. As I stated earlier, how many warm up sets you'll need is up to you. At the beginning of the cycle when you're using higher reps, do them in the breathing style with deep breaths between each rep once the going gets a bit tough at around the 7th or 8th rep. By that I mean take three to five or six deep breaths between reps in order to make as many reps as you can do. Immediately follow that with a set of 20 reps in the breathing pullover with just a 2.5kg plate. Don't go up in weight on the pullovers. The idea behind them is to make your rib box expand. Using heavier weights will prevent your rib cage from expanding. Use the same method of calculating your starting weight in the bench press cycle. If you can bench press, say, 85kg, then begin your cycle on 55kg. Just bang these out using one big breath between reps until you can't do another. In 12 weeks time you may find yourself doing three reps on your 85kg. Go for it and if that does happen, then keep going in your training cycle until you reach your new one rep maximum rep. You may even get two more workouts in until you reach a new limit single on 90kg. Don't be surprised when this happens. That's how potent this program is. On the the bent-over barbell rowing, just start the cycle with as much weight as you can handle for 15 reps. Don't cheat in this exercise. Try to keep it strict. This is an assistance exercise and as such you don't need to shoot for a limit single on it. But you should aim to increase the weight each week proportional to what you're doing in the bench press, that is in 2.5kg increments. Do the same on the Deadlift, Dumbbell Press, and Pull-ups workout as well. If you have adjustable weight dumbbells, go up just 1.25kg each week on each arm. If you only have 1.25kg plates as the lightest in your gym, then put one on one end of the dumbbells to increase the combined weight by 2.5kg per week. As far as the pullups go, you may have to use the lat machine pulldowns at the beginning of your cycle to begin the cycle with 30kg less than your bodyweight. When you're using near your own weight on the pulldowns, switch to pullups. Then add 2.5kg to your own weight by tying barbell plates to your waist or lifting belt. I used to do my pullups with 35kg tied to my waist with a rope and got six to eight reps with that. I did all my deadlift training using the rest-pause method. In that way, I'd do one rep, stand up straight, do the next rep, stand up straight, then do the next, and so on until I couldn't do another. In effect you're doing a set of singles. One more thing I feel is important when training the deadlift is to switch your grip for each rep. I'm talking about the one hand overhand, one hand underhand grip that is the standard way of doing heavy deadlifts. The rest-pause system allows you to switch your grip for each rep. Doing so will help you not to develop a twist in your spine and shoulders. You'll also not get tied up with one particular way. I pulled many personal best deadlifts on what was originally my "off" side grip, if you know what I mean here. When doing your warm up sets in the deadlift, go as heavy as you can with a double overhand grip before switching to the alternate grip. That'll build your finger strength. Cheers for now, Arthur

[@Darkness12337]

GOLDEN ERA BOOKWORM!!!!!!! Thank youuuuuu, this is the bread and butter that will work exceptionally well with me. Sir you have outdone yourself as always.....Universal respect to you sir 🙌🙌🙌🙌🙌🙌🌏

[@GoldenEraBookworm]

Thanks man

[@Gr33kNinja]

I return to the U.S. next week after a year abroad and I am most excited to have a proper gym again where the bars arent bent and benches don't wobble. This is a great video that is going to inspire my next year of training. Thank you SO MUCH. This channel is a wealth of knowledge.

[@Omnigodz78]

GOSH!! Im 40 rowand been working out since I was 19, I wish I knew alot of this stuff when I was in my twenties and 30s..thank you for info u be putting out there for us iron addicts💪🏾

[@knightveg]

I am 44 and I've mentioned on this channel before I was very lucky when I was 18 I was surrounded by so much knowledge The I tapped into my genetics straight away from going skinny to bulky build in 3 years And it surprises me when I hear people of my age here and they didn't have the knowledge I did I appreciate how luck I am

[@aussiecath]

Great information! The vomiting brings back memories. I used to regularly throw up after high rep squats. I look back and am proud of the effort. I think it explains why people back then accused me of steroids when I didn’t even do creatine.

[@MsChicoro]

Although this video is not geared toward women, it's still important for me to understand the decision point: shape or maximize? In my case, it helps me discern which exercises are going to be worth my time as I work toward shaping, and which exercises are a waste of my time since my goal is not to get massive. Each piece of information is helpful and aids in crystallizing upon what I need to focus to reach my own personal goals.

[@GoldenEraBookworm]

I'm glad it benefited you

[@edge3220]

Personally, I still think women would benefit greatly from these sort of training methods. A man's body will make him manly, so it only goes to say results will be womanly for a woman. Our genetics pretty much take care of how we're shaped. You'd have to have a man's T-level to look like a man after all. Enhancing "genetic potential" for a woman means womanly potential. Any women who are "massive" have dabbled in hormone therapies; bikini models included (odd, but more true than people realize, just not as much as FBBs. Just look at bikini models' backsides; that's a lot of muscle mass imitating what body fat would produce).

[@InvisibleHotdog]

Women don't get massive accidentally

[@GoldenEraBookworm]

@@ministryofanti-feminism1493 I have Rachel's books, she is exquisite

[@chrisneal3909]

Exactly. You can gear anything to fit your needs.

[@jamesmcnary4939]

Grimmek was a monster! Very big but insanely strong!

[@joefishtale]

When you consider the difference in training techniques from those eras to the techniques that are employed today, there’s quite a difference in physiques among the top bodybuilders between the eras. People say the drugs are more pronounced now, but I really doubt that the top professionals back then used the small dosages that they claim. Your channel, and Peter’s old school bodybuilding channel, teach it best. Peter teaches the techniques of the golden era bodybuilders, but I have never heard someone put it so well as the way you said it here. Growing the body and legs before focusing on the extremities, the way a child grows. Great analysis!

[@jeffchilds8050]

Always appreciate your videos.

[@GoldenEraBookworm]

Thanks

[@biggieyorke8415]

Good video, I enjoyed it.I found it rather useful.

[@lookmomitsthatboy1869]

I watch all ur videos and slowly am applying these methods to my workouts. I want to bring back that old school pshique. U see too many guys in the gym with large chests big guts and small legs. I feel many of these golden era methods are lost and u don’t see many asthetic golden era builds in the gym.

[@GoldenEraBookworm]

Go for it

[@lookmomitsthatboy1869]

ijcn0jir3nvjn3fjcifn that is true I don't disagree with that, to a extent. They were mostly natural lifters though, gotta keep that in mind. There isn't a huge population of natural lifters with massive legs if u think about it. Ur not gonna be lean with 30"+ quads naturally unless ur a genetic freak.

[@lookmomitsthatboy1869]

Spiritual Nailbomb 100% too many people relying on drugs for gains or scared of overtraining. When no one puts in enough effort to begin with.

[@lookmomitsthatboy1869]

Spiritual Nailbomb I'll check it out dude!

[@bigt9905]

That "golden era build" = smaller, fatter

[@paulmunro3175]

I really wish more individuals would understand a concept so simple to grasp, yet first to be rejected. We all have seen the bright lights attempting a bench press where the area between the bench and the back could allow a semi sufficient clearance. We all want the upper body 'look', yet so few push the lower area which would stave off injury and make it ever easier.

[@thewanderingstruggler8601]

Idealistically I want to look like Frank Zane. Realistically, I want to look like Jean-Claude Van Damme from Bloodsport. Not too big, but not too lean either. Just in the middle, looking aesthetic but strong. I understand it will take a mix of weightlifting, powerlifting, and bodyweight movements to get big. That and eating within my caloric surplus. Overshoot it, you end up with more fat than muscle, and you feel like shit. Conversely, undershoot it and you feel hungrier than you've ever felt. End up hitting your normal caloric maintenance and you feel full, but you feel just a little empty. Hence its important to eat according to bodyweight, and what feels right. Too many people force feed themselves to try to look massive. Realistically, to me anyway it's about looking like a statue. Everyone's genetics are different, and not everyone is going to get super massive. You can get big to a point, but you won't be massive. And honestly, I'd rather be in the sweet middle anyway. It's more convenient if you're a martial artist. The ideal body for me is like Van-Damme or Baki Hanma.

[@MrNobody-zx4jz]

:))) then I m Youjiro

[@Xtramedium1961]

Well mr van Damme and mr Zane couldn’t manage to look like they did naturally so prepare to pin your glutes ladies!

[@arthurblackhistoric]

I look like a statue . . . . of Buddha!!!

[@gregoriomiller8241]

Baki Hanma is a anime character..

[@ted1045]

Breathing squats are horrible, but they sure do seem to work really well. I'm using a breathing squat program from Peary Rader right now from Ironman barbell course 1. Two days for barbells and one day for dumbell work also from the Ironman dumbbell course. So far so good. I just replaced pullovers with neutral grip pullups.

[@Andy-tf2il]

Spot on - great content!

[@GoldenEraBookworm]

Thanks

[@Andy-tf2il]

@@GoldenEraBookworm Subscribed. It would be great if you could hook up with Ric Drasin (Ric's Corner) on KZbin for a chat about the Golden Era.

[@GoldenEraBookworm]

@@Andy-tf2il I thought about that

[@theelement6255]

So excited to try this

[@bikrambaruah7216]

Thanks for this video again, please keep digging on John Grimek's nutrition plan.

[@GoldenEraBookworm]

John Grimek had no nutrition plan, he just ate

[@bikrambaruah7216]

Ok ,got it

[@GoldenEraBookworm]

@Mark Richardson me too LOL

[@SaleemRanaAuthor]

One of your best!

[@williamcutting5224]

I just found your page. I appreciate it! I do kettlebells and bodyweight stuff, I won't get real huge or anything, the stuff I do... But this page helps me. Thanks a lot!

[@Canirapeyouanally]

@@trembling3674 put a towel or t shirt through the handle and do hammer curls

[@aaronwolfe9640]

This great content. Love the channel. Thank you.

[@invictus5958]

Incredible video!

[@johnlutz6139]

Good video.

[@selassiesuntstv7040]

LOVE THIS CHANNEL KEEP UP THE GOOD SHIT

[@jonathancupsie471]

Thanks for the video George grimek is my grandmothers dad, ive heard these 3 sets 10 reps my whole life. But, through the military and my life I have heard the most testosterone is stored in then legs and that's why building the legs is so important to gain size.

[@arthurblackhistoric]

Testosterone is produced by the pituitary gland, my friend. That is in your head, just below the brain. But building the legs is still of utmost importance. You will not achieve your maximum potential until you build up your legs.

[@marksamrani4106]

amazing concept

[@stankormy5717]

Good quote!

[@lowriderskin]

Man at 9:49 Grimek looks like a statue carved out of stone by Michelangelo. Great video Carlos thank you for this quality content.

[@thelionofthewest9168]

In Peary Raiders book The Ironman Barbell Course No.1, the bulk and power course in it is an Olympic Weight Lifting Course that includes the Squar

[@samarthur1847]

Super Squats as a book, and Brawn and/or Hardgainer by Stuart McRobert (sic).

[@extrasmack]

Have you heard of Stuart McRobert? He too was a big proponent of doing things naturally and (surprise of surprises) of the 20 rep breathing squat routine. I recall someone quoting him that you'll never get to be truly huge until you're regularly squatting minimum 250 lbs. for 20 reps. I believe his publications came out in the 80s - 90s era. Edit: nevermind, I just realized you've covered his books in the past. Guess old age and senility are setting in. Lol.

[@Sawrattan]

To be fair the "before" photo still looks good considering the lifestyle of people back then.

[@martialartmaniacs1649]

Considering the lifestyle he should be better than 80% americans today and thats exactly how he is..

[@wernergansert6377]

Excellent!!

[@Atlas_21]

Only thing I disagree with is the Olympic lifts. People don't realize just how technical they are to get it right. Plus there is no real need for them, neither for strength or hypertrophy goals. Plenty of other things you can do

[@closegripbenchpress489]

agree. they help a lot with explosive power but most bodybuilders dont need that unless they are doing other sports

[@GoldenEraBookworm]

I am just relaying information from Silver Era legends

[@closegripbenchpress489]

@@GoldenEraBookworm yeah but those people wanted to do more things that just bodybuilding we know that. in todays bodybuilding weightlifting exercises have no room

[@GoldenEraBookworm]

@@closegripbenchpress489 I have followed such a routine, all I can say is that it works.

[@lastsonofkrypton3918]

@@GoldenEraBookworm I would be interested in seeing a response video of your observations on this purported Grimek training routine if you haven't covered it already kzbin.info/www/bejne/j6LRqZqrqcuNb6s

[@ABD5667]

Only seeing this video now been following this channel for years but somehow missed this video. These rules are similar to Dr Ellington Dardens suggestions and teachings

[@ubermenschenpilled]

Fuck it im going to follow everything the classics say after this cut! First this, then sculpt my physique

[@DCoheremita]

O único ponto a melhorar em seus videos na minha opinião é não terem legenda para português. Gosto muito de acompanhar seu canal

[@waddwawadsdasad2339]

Please make a video about georg hackenschmidt he was massive to and this in a time where steroids were not founded yet

[@l3monkidd544]

Tried breathing squats today, cant even feel my legs now :(

[@leroy5383]

Dude this was so informative..real natties let's go!!

[@samwelltayrlor]

What about strengthening your tendons and ligaments before going into strength?

[@enzoperezfranciscovich975]

John Grimek💪

[@shehateme9955]

Makes sense. Practical ways 2 implement into training anyone? Thanks in advance

[@MarshOakDojoTimPruitt]

thanks

[@embersandash]

I bought the two pamphlets referenced in the video. The Abele pamphlet is 8 pages long and at CHF 10 extremely overpriced. Structured as a series of letters, there isn’t anything you haven’t heard before and can get for free. I would avoid. Reg Parks pamphlet is 25 pages and at CHF 20 again incredibly over priced. The structure of the first three months is basically a three day a week 5x5 squat, bench, deadlift. The second phase of three months adds OHP, front squats, pull-ups and calve raises. For weight lifters, that’s 5x3, for body builders that’s 5x5. The third phase adds some more accessories, again varying them and the rep ranges for strength vs bodybuilders. The biggest take away I got from these is programming of prone hyperextensions before each session. Basically a what was done before the glute ham raise or 45 table was available. 5x10, starting with body weight then using a barbell and adding weight. Certainly not worth CHF20, which is about $21. All in all there is really nothing to see here, unless you’re a history buff. Was kind of expecting more and wish I could get my money back.

[@westoncroye643]

This is what I am making my friend do. Two days a week for about a week or two he will be doing 4-5 sets of squats for 8-10 reps (not breathing squats because he would die on the first set) superset with breathing pullovers for 12 reps. I think he has good shape, maybe not for an aesthetic classic physique because of his legs. However, he would have a good mens physique shape with nicely toned legs. But hey who knows, maybe he does have good leg genetics like me. Eventually he will do this routine for 3 days a week, twice at home and one with me at least until the free friend friday ends at my gym.

[@NikilRaja]

To be honest…. I would love to look like the before pic 😆

[@ptjww9455]

What are the time frames for the bronze, silver and gold eras?

[@knightveg]

Cool

[@christianthames2302]

What is a breathing squat

[@seanscanlon9067]

When you try one set of 20 reps of the breathing squat then choose a weight you can do 10 regular squats with where it feels like 10 is the maximum number you can do with that weight, and often people can bang those out piston style one after the other. Yet from reps 11-20 this will start to get difficult and you will probably have to pause between each rep and take 2-3 deep breaths to set yourself ready for each additional rep up to 20

[@billytheweasel]

don't out-lift your joints

[@williamross4577]

I always worked out with this mentality of sweating blood, destroying it and myself in the gym. If I was sore to the point I couldn’t take a baby poking my muscle that was a good thing and a sign of how successful the workout was. 20 years later now I’m not even 40 and yet and my body is a fuckin mess and I’m in pain constantly because I literally was destroying myself. Giving it everything you have til failure and beyond every single set every single workout can fry your central nervous system and fuck up your joints and tendons for good. By the time I figured this out it was too late. Just sayin

[@Turbogamer1000XD]

Hello , i have a simple question about the video where you explained how to reach your genetic potential . You showed 4 phases of specialisation where you said we have to do each for about 1-2 months and then i do not understand how. I want to know how should a workout look , for example in the first phase we have legs and hips where you suggested the breathing squat . I want to know how many days per week should i do that exercise

[@mercifultruther5363]

Sounds good, but not everybody can be bodybuilder,

[@83jbbentley]

Dynamic tension must be hard work

[@CH-rs7cm]

I can imaging skinny guys like me reading that charismatic ending and rushing to the gym zealously fueled by that golden era dogma . . . . .a few sets later comes the fetal comes the fetal position ;)

[@hkaszowi]

Could I start this program at 42 years old?

[@extragroovy735]

Yes, it's never too late too improve

[@claudioccornejo]

Yes

[@rodrigosouto9502]

Of course. But take your time, never rush

[@samuelanderson9416]

Bro I’m 96 of course you can bro

[@hkaszowi]

Sam Anderson lol then I’m gonna do it thanks gramps!

[@daytonasayswhat9333]

Gotta call bullsht on a lot of this: 1. “3 day / week full body workouts are only good for getting in shape and are not the way to go for bulking up.” This is simply not true. In fact, especially for beginners and intermediated, full body workouts multiple times per week is almost invariably the way to go to build mass. 2. There is simply no science behind the notion that building the larger muscles of the body (legs and back) somehow “pre facilitates” the capacity for the smaller muscles to grow. It’s all about working within your maximum recoverable systemic volumes. If you spend all of that on the smaller muscles, they’re still going to grow. There’s nothing that says you have to build the big muscles first. 3. Doing smaller muscles first, particularly on an antagonistic split, is a great way to warm up the body and make sure that they are done. I.e., on my primary pull day, I will do triceps and side deltoids first. As these are not really used in the majority of my multi joint pulling movements, there’s no concern for pre-exhaustion. Even if you were doing it differently, it’s sometimes OK to do smaller muscles for us. They can be perceived as a pre-exhaustion technique intentionally. 4. There’s not really any literature or evidence or even anecdotal, knowledge that says that partial reps are required to break strength plateaus.

[@spiderman1579]

I would do half rep pullups (not all the way down) before I could do full rep, could do 20 half reps and did that until I could do 20 strict clean ones. My old roommate would do half reps 315 bench till he got to 350 clean and I would give him shit for the half reps too until he rocked 350 clean/strict. Don't be a hater everyone is different and he says full body to get in shape and specifically states full body won't get you exclusively massive. Bottom line no hate man geez.

[@iwontreviveyouft2460]

So must I exclusively train legs and back for a month each or only legs one week and back and chest another

[@Mokaakashiya24]

Would this be good for a beginner to do?

[@Andersdahl2211]

So I only train breathing squat for 2 months? no other body parts?

[@GoldenEraBookworm]

Not necessarily, but if you do breathing squats right, I doubt you'll have anything left...there should be a corpse on the floor...namely yours....an ambulance and paramedic with a psychotic gym bunny directing chaos.

[@GoldenEraBookworm]

In all seriousness though, checkout th abbreviated programs I have covered on the breathing squat, you can work other body parts, but you have to give the breathing squat your all

[@Andersdahl2211]

Golden Era Bookworm Thank you for answer me

[@GoldenEraBookworm]

@@Andersdahl2211 Welcome

[@pauliewalnuts9017]

So for 4-8 weeks i only train legs hips, how many times should i train them in a week.

[@yashpalchouhan7140]

How many times a week I have to train that specific part in specialisation phase (regularly 6 days a week or 3 times a week) i am asking this because i train 6 days a week so if I train legs trice a week should I train other parts in between them or not go the gym in those days

[@ProgressiveDiscussions]

Testosterone was sold over the counter at a very low price as far back as the 1930s I believe.

[@hommamalkhalaeileh7674]

How many times do I train per week on each phase

[@phaestor]

I was going to ask the same thing. Please let me know if you found the answer.

[@ayyutha]

3 times a week for 2 or 3 months

[@woden__]

Having larger and stronger tendons also help with size I've heard

[@anthonybates8281]

First.

[@GoldenEraBookworm]

Second

[@anthonybates8281]

@@GoldenEraBookworm great I learn a lot.

[@GoldenEraBookworm]

@@anthonybates8281 Enjoy

[@johnlutz6139]

If you are a 'hard gainer' you need to slow down your metabolism so increase the amount of fat in your diet and make sure to eat a lot of complex carbohydrates like whole wheat pasta, whole grain pancakes, and even potatoes(lots of potassium which helps to retain water inside of the muscle cells). Keep the ration of saturated fat to unsaturated fat at around 1:2(twice as much unsaturated but having bacon and eggs and steak is okay). Also, lots of natural peanut butter(without all of the sugar) with bananas(again more potassium). Include unsaturated fats like olive and canola oil to increase the amount of prostaglandins(precursors to testosterone) in the body as well as they help to make sure the saturated fats are properly utilized.

[@InvisibleHotdog]

Strength training "speeds up" the metabolism. If people are hard gainers, they need to eat more. If they can't, they need to drink their calories

[@samuelclemons508]

John L What's that have to do w RAW MILK ?

[@johnlutz6139]

@@InvisibleHotdog Actually it puts the body in more anabolic state versus hyper metabolism.

[@johnlutz6139]

@@samuelclemons508 Raw milk can be a good source of nutrition and protein but much more calories are needed for hard gainers.

[@InvisibleHotdog]

@@johnlutz6139 exercise raises metabolism, that's that

[@kevinbruns8132]

Ok ok the oldschool guys outhere was train like beasts not question about it ! But also they was juicing crazy stuff and in a high dosis!!!

[@andrewhanma]

Fourth

[@GoldenEraBookworm]

LOL

[@giovanni545]

Revelation 12:17 King James Version 17 And the dragon was wroth with the woman, and went to make war with the remnant of her seed, which keep the commandments of God, and have the testimony of Jesus Christ.

[@bigt9905]

If I had only watched this first, I wouldn't have had to take all those steroids to get massive...

[@GoldenEraBookworm]

LOL

[@theworldofbodybuilding5480]

Igot question 'how i know if igot good or bad genetics?

[@theworldofbodybuilding5480]

@Mark Richardson haha mark u didnt give me alogic answer ibeen train over 7 year my physique is good but iam ectomorph didnt gain easly pls ineed correct answer

[@HJSaber]

mahdy shafik mahdy just look at yourself one year later and it’s about how fast you gain muscle other than that muscle insertions how big do you look at a certain weight if you look bigger than your weight u damn sure are someone with good genetics

[@zeroman155]

Look at your parents. They're the ones who passed on their genetics to you. 😅😁

[@morganhowell8466]

how much sets n reps please say

[@t-bone6636]

its not about the sets and reps its about the intensity. for the strength part low reps,higher sets. for the bodybuilding part more reps, less sets.

[@Meowskatools]

Ninth?

[@GoldenEraBookworm]

Possibly

[@gopherstate777]

Exceptional effort my ass. As a personal trainer for over 45 years it was not the effort of trainees or their genetics that stopped them. It was the simple fact that they could not recover from the so-called exceptional effort you speak of. The only way to achieve the gains that you are speaking of and by the examples, you show in your videos is through anabolic steroids. You have a good channel, don't ruin it with your lies about training. People of average genetics also have average recovery. Makes sense doesn't it? And John Grimek started taking steroids in 1939, bet you didn't think they had them back then did you? And on top of this John admitted he took steroids! I will throw you a bone and I don't have to. Don't follow it I don't care. Train 2 times a week (Mon/Thurs) 20 minutes with weights Do no more than 6 exercises Example 1) Incline Bench Press Set 1 135lbs x 12-15 reps / Set 2 Max weight for 8-12 Increase weight on the second set once you reach 12 2)Lat Pulldowns 2 sets 8-12 reps (same theory as above) 3) Press 2 sets 8-12 reps 4) Tricep Pushdowns 2sets 8-12 reps 5) Bicep Curl 2 sets 8-12 reps 6) Leg Press 2 Sets 10-15 reps ( select a weight where you can execute the move in good form and with a full range and not a half movement. I have left out a lot of detail exercises you should not do because they will cut into your recovery. Work hard but you must word brief. If you do not complete this workout in 20 minutes STOP! and leave the gym. Once your body has become accustomed to this you can do a split but do no more than three workouts a week so that it takes you two weeks to finish 3 whole-body workouts. And take your pulse before you get out of bed. An elevated resting pulse is a good indicator of over training.

[@okid7552]

What would you say to my workout i'm curently doing DAY A Squat 4x8 Press 4x8 DL 1x5 Chin/pull up or lat pulldown 3x5 or 4x8 Some ab work Day B Squat 4x8 Bench 4x8 Bbrow 4x8 Power Clean 5x3 Bcurls 3x9 Triceps 3x9 And i change the rep ranges between 5-10 every 2 to 3 months. I did recently a lot of 3x5s now up to 8s.

[@digweed88]

Silver era + Anabolics = TRIGGERRED!

[@OldSchoolStrength]

13 dislikes? 13 people are full on bellends 😂

[@alexanderstevens145]

Havent heard that expression since playing soccer with the english boys in primary school lol

[@solidus818]

I'll stick to the curls for the girls. Lol 😂

[@erickmonroy184]

This is how you get good genetics: inject tren

[@gikaradi8793]

1:42 the difference is ,,,,,,,,,,,dianabol

[@carlosdelsol76]

They used a lot of testosterone back in the day

[@cherrera4080]

Pretty sure this was pre-steroids and all other PEDs.

[@josephperkins4080]

At this point roids where just in the development and testing stage and only 3-4 lifters where being used to test them

[@bingolevel4846]

Yeah , like you lived in this time , you piece of anorexic sh*t

[@carlosdelsol76]

@@bingolevel4846 testosterone was created in 1914, the guy won a noble prize for it and hundreds of books were written on personal experiences of old people coming back to his peak so yeah

[@bingolevel4846]

@@carlosdelsol76 go say fake information alone .

[@snach1983]

Step 1. take roids Step 2. eat whatever the fuck you want Step 3. Do some halfass workouts Step 4. Maintain shape with rtr and low dose testosterone syponate

[@yeetyeeter3207]

Honestly most these people got so big is because testosterone levels were much higher back then not because their training was better than modern methods

[@asgeiriversen3864]

The body is as strong as its weakest joint

[@canotajman]

That is bull shit. You're misinterpreting the quote '' A chain is only as strong as its weakest link''.

[@drewmorg.]

Kind of weird how most of the Bronze/Silver Era bodybuilders died so young especially without use of anabolics or any processed foods

[@Xtramedium1961]

The CESAR institute traces the first synthetic testosterone being available in the early 1930’s, not saying these guys used but you know it’s not out of the question. Either way they’re impressive men!

[@arthurblackhistoric]

Grimek actually did use steroids, probably testosterone back in the day. He also endorsed their use. That shattered me to find that out.

[@Xtramedium1961]

Don’t be shattered, it’s all down to personal choice, for me unless I was getting serious financial gain I would not contemplate steroids, risk to gain ratio basically.Better to be at peace with yourself and not have to worry about health implications and just do your best naturally,But John Grimek probably made a different choice, so what, he decided it was worth it for him.

[@peterl.1574]

Last modern guys to train like this were Dorian Yates and Ronnie Coleman. Now it is all pump and fluff lazy ass training disguised as “I don’t want to get injured”. With smart and good form training you can lift hard and heavy and avoid injury. That’s why the muscle is all soft and gummy bear like. No density and hardness. It’s simply laziness.

[@selassiesuntstv7040]

Dont forget lee Haney

[@gendale9992]

@Mark Richardson Maybe you flared your elbows too much (90* degree

[@thebeautifulones5436]

In those days steroids were legal

[@fatburga]

Nice gyno

[@nallekarhu7994]

You don't know what your talking about, or else your crazy.

[@closegripbenchpress489]

1:38 "drugs blablabla" the guy looks like he just bulked, if you tell me that he did that in 6-5 months then yeah drugs

[@GoldenEraBookworm]

That guy is the great John Grimek....

[@moresalesoryourmoneyback]

Could do do a video series on odd lifts? Types, benefits, techniques. Thanks so much

[@asstaco]

Ahh yes I love me some outdated advice from a stranger on the internet that has read a book but doesnt actually have any real knowledge on how to train your body.