few questions on Reg Parks oldschool

[ZGzaZ]

So here was the program outline that was in the sticky:

Reg Park's program circa 1950 (from an old Iron Man issue from around 1985)

Mon -Wed_Fri

Barbell Curl 4x6-8

Seated Behind Neck Press 4x6-8

Bench Press 5x5

Barbell Row 4x6-8

Barbell Squat 5x5

Deadlift 5x5

1) Why is it that i see lots of people doing a set of 20 for deadlifts or squats? just for preference? or is 1 exercise suppose to be like that?

2) Do you do the same exercise each training day three times a week? or switch it for every day, ex: bench press 5x5...

Monday - Flat bench 5 x 5
Wednesday - Inclines 5 x 5
Friday - Incline Dumbells 5 x 5

the repeat the next week. Or would I stick to one for the whole week?

 

[ZGzaZ]

anyone that can help me out?

 

[Arnold'sApprentice]

in that order dude..he did bb curls first?

 

[ZGzaZ]

that was just off the sticky, i dont know the order that he performed them in....

 

[ZGzaZ]

bump for myself

 

[ZGzaZ]

bump once more

 

[Tweakle]

Dont like the look of that much, 5x5 3 days a week? Ouch. Better invest in some ibuprofen and a bumper pack of glucosamine

 

[ZGzaZ]

yea, im sure it will take its toll...but im still only 19, i recover quick, and am going to give it a try.

 

[Hansson]

An old school program like that is the absolute best for a young beginner or almost beginner. It's impossible not to grow on it if you eat and sleep enough.

I don't know how much you've trained before, but I suggest you start this training cycle well below your current maxes and train three times a week (same routine every day). When the weights start to get taxing and the workouts very intense, add an extra day of rest. Later you can start splitting up the squats and deadlifts and alternate these between workouts.

You could consider exchanging the press behind neck, which I think is an unnecessary danger, for a press in front of the head instead. I prefer standing (military press) but maybe sitting with dumbbells would be better as your routine already are quite taxing on the lower back.

Twenty-reppers with squats are a classic mass builder but very challenging. I suggest you skip those.

Good luck!

 

[Arnold'sApprentice]

also,those guys rarely trained to failure and built up to one heavy wo a week. light .....medium...heavy....rinse/repeat