Would YOU like to gain 12 pounds in six weeks...

[The Shadow]

...naturally.


Then try the old school program listed here:

http://boards.elitefitness.com/forum/showthread.php?threadid=98518&highlight=old+school

 

[frorider6]

It works for me!

 

[bm2k]

Currently I'm in the middle of cutting, but in about 4-5 weeks I will be giving this program a shot.

Looking forward to it

 

[bm2k]

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

Okay, a few questions:
- Overhead press - behind or in front of the neck?
- I train at home and can't do seated calf raises, could I do standing calf raises instead (both on Monday and Wednesday), or is there another replacement exercise?
- I don't have a dip station, could close-grip bench press be used instead?

Fortunately my home gym is pretty well equiped (squat rack, full Olympic barbell setup, dumbbells etc.) and I can really push myself properly, so its just some minor inconveniences regarding some exercises.

Additionally, I noted there were some pretty good results in the original thread. Were all of you supplementing, or completely natural? And what were the diets like (I'm likely to do around 20x BW in cals at 50C/30P/20F, similar to Cornholio)?

Cheers

 

[bm2k]

Sorry to be a pain, but...

...one more question.

Cardio - yes or no? If so, how much?

 

[frorider6]

I'll take a shot at answering your questions but I'd let Corn have the final say.

And in the original thread, we were all natural. Currently, I'm doing a variation of this program running Fina @ 37.5 mg ED and have gained 9 lbs in about 17 days.

Monday deadlifts are the Stiff Leg kind. That's cleared up further into the thread.

Overhead Press - If you're using a bar, I'd say to go in front of the head, taking the bar down to the eye/nose area. Any lower puts too much stress on the shoulders. Personally, I would HIGHLY recommend doing this with dumbbells.

Seated calf raise works a different muscle than standing. Try sitting on a bench, putting your toes on a 4x4 and resting some 45 lb plates on your knees. Be creative, but I think you need both seated and standing.

Instead of dips, maybe you could substitute incline dumbbell press or flyes.

As for diet, I only concentrate on getting enough protein. Everything else I just try to be healthy with.

Cardio - If you're going for sheer mass, I wouldn't do cardio. If you have more of a sports-centric type goal, try 2 days of cardio.

Corn, care to correct me on anything?

 

[Grizzly]

Overhead Press - If you're using a bar, I'd say to go in front of the head, taking the bar down to the eye/nose area. Any lower puts too much stress on the shoulders.

So would you also advise doing 20 reps so that way after having done 20 half reps it would be similar to having done 10 full reps?

 

[Advaik]

What exactly is so special about the old school training? The 5 sets?

 

[b fold the truth]

What exactly is so special about the old school training? The 5 sets?

I am still trying to figure that out...

I can't argue too much if those guys like and grow from it..ya know?

I think that the program is very simple, wastes little energy, focuses on big movements, and you are spreading your volume out over the week instead of one day. Just a thought as to why it works...no one else has been able to provide a full answer. Does it really matter why it works...as long as it does.

I have probably been the most critical about this program...but then again I can't figure out why people don't lift kegs, cars, flip tires, and pick up big rocks to get bigger and stronger...lol

B True

 

[bm2k]

Monday deadlifts are the Stiff Leg kind. That's cleared up further into the thread.

Yeah, I read that.

Seated calf raise works a different muscle than standing. Try sitting on a bench, putting your toes on a 4x4 and resting some 45 lb plates on your knees. Be creative, but I think you need both seated and standing.

Thanks for that suggestion. My calf muscles are pretty impressive compared to my small quads/hams, and I've only ever done standing calf raises...

Instead of dips, maybe you could substitute incline dumbbell press or flyes.

Definately not flyes - they're an isolation movement compared to the compound dips. Dips involve the triceps and shoulders, flys don't. That's why I was thinking close-grip bench...

Thanks for your suggestions.