The Black Book Of Old School Training: How To Quickly Improve Your Muscle Mass And Strenght With No Plateau PDF
Preview The Black Book Of Old School Training: How To Quickly Improve Your Muscle Mass And Strenght With No Plateau
Oreste Maria Petrillo in collaboration with Francesco Schipani THE BLACK BOOK OF OLD SCHOOL TRAINING How To Quickly Improve Your Muscle Mass And Strenght With No Plateau Disclaimer The training strategies contained in this book are the results of years of studies. The achievement of physical improvements similar to those obtained by the athletes illustrated in the book, is not guaranteed. The authors reserve the right to update or modify the contents, according to new conditions. The material presented in this document is for information purposes only; the authors assume no responsibility or liability for any attempt to simulate or duplicate the actions or contents contained here in any interpretation or possible implementation of this material is assumed at your own risk. In the presence of a physical condition, do not workout without a physician’s authorization. The exercises illustrated in the book must be learned under the guide certified trainers. All rights reserved Any reproduction and distribution of this document, in any form, electronic or mechanic, is forbidden without the author’s written authorization. INDEX INTRODUCTION 6 THE BEGINNINGS 9 WHAT ARE YOU LOOKING FOR? 16 OLD SCHOOL EXERCISES 19 WHAT DO YOU NEED? 52 TRAINING EXPECTATION WITH EXERCISE 56 OLD SCHOOL" ATHLETES 59 15 COMMANDAMENTS 154 “OLD SCHOOL STYLE” NUTRITION AND SUPPLEMENTS 156 OLD SCHOOL STYLE STRONGMEN NUTRITION LIFESTYLE AND TRAINING 185 OLD SCHOOL STRONGWOMEN LIFESTYLE 212 OLD STYLE SCHOOL ENCYCLOPEDIA 248 OLD STYLE ARTICLES 249 QUESTIONS TO MASTER ALBERTO GRILANDA 281 INTERVIEW TO PROF. FILIPPO MASSARONI 284 BONUS:OUR OLD SCHOOL ROUTINES 290 WHO ARE YOU? 303 OUR “OST” TRAINING 313 ACKNOWLEDGEMENTS ABOUT OST METHOD 330 CONCLUSIONS 335 Appendix A: Old School Filmography 339 Appendix B :Mr Universe, photo 385 INTRODUCTION “If youworkout but you do not get any bigger, you either reached your maximum potential or you are doing something wrong”Reg Park Hi and welcome to the one and only “made in Italy” old style bodybuilding workshop. We are Oreste and Francesco two sports and bodybuilding enthusiasts. Oreste is a personal trainer, Francesco is a mentor to all those who need advice on how to obtain the best results from training and created the renowned Facebook group “Old School Training physical culture” considered a real milestone by the fans. How did this course start? It was a spring afternoon when Oreste from Campania and Francesco from Calabria, met on Facebook; both attorneys at law and both writers of bodybuilding articles (somehow like Brooks Kubik). It was immediately clear that they shared common interests and they both desired to share with others what they had learned through years of trials and errors. “Old style training” requires few principles and a lot of practice. “Since the beginning I have been of basic exercises, as Reg Park taught me. Bench press, chin - ups, squats, rows, biceps curls, pullover, these are the exercises that allowed me to target most directly each bodypart. I have followed Reg’s teachings to the letter. Basic exercises built strong foundations, a muscular nucleus upon which I have been able to build a winning body. Reg Park’s theory was based upon the achievement of sizable body mass before working on details and quality.” Arnold Schwarzenegger We will show you the lives and the workout routines of the bodybuilders of the past, from Italy and abroad. Will you get results? We can only tell you that if you do not get results through these workout routine, no workout routine in the world can help you. Act now, before other bodybuilders they will rush to buy this amazing book as soon as they find out about its extraordinary contents, and your will be left behind, in a sad admiration of their amazing growth. Ready to start? Turn page then! To your massive body, Oresteand Francesco. “What are the keys to maximum muscular growth? In my opinion there are 3 keys to maximum growth: 1) chose exercises which involve the greatest number of muscles fibers, such as bench press, military press, heavy rows, squats, etc; 2) keep your reps relatively low, between 6 and 8; 3) execute numerous sets of these exercises”. Bill Pearl “Study the life of great lifters. There’s much more to learn from them than sets and reps. Try to match their spirit, their determination, their perseverance and their character” Brooks Kubik THE BEGINNINGS “It won’t be long before in the cities and in the country, at sea and mountain-tops in the barracks and in the shops, in the fields in school, in the labs and in the gyms, the athletic figure of a bodybuilder will rise massive to witness the reconquered physical beauty. By this movement of strength and beauty, artists and poets will be inspired to write in the history of this old world one of the most beautiful and touching pages of human conquests.” John Vigna If we told you there is a sure method, tested by thousands of bodybuilders that allows you to reach your full genetic potential in the shortest time, you would want to know it, wouldn’t you? Right now, you have in your hands a book that will greatly affects your approach to training. We trust you will read this book with the same tenacity we’ve had in writing it. That you are reading now may seem just empty words but they will inspire your thoughts and feelings beyond their meaning, unveiling a unique power, almost magical. We will pass on to you the unchanged fundaments of this sport, the basic truths Sandow lived by and applied in his training, the very same rules which will apply to your great grandchildren too. We assure you maximum reliability and competence, but you must promise that you will follow our advice. Do it now. Today is yesterday’s tomorrow. If today you don’t look as muscular as you had imagined yesterday, it means that you need to change your workout routine if you don’t want that tomorrow’s image in the mirror, is the same as today. We can really help you. Keep reading, carefully. Many guys today brag about their strength or their physique. Some boost the load used to squat or deadlift by 220 pounds in one year, some achieve 16 inch arms after one year, or bench press 220 pounds. How many of them do not use steroids? This word has become taboo. People whisper when they say this word, because they don’t want to be accused of being neither, jealous nor incompetent. It’s easier to train someone on steroids because should the trainer fail, drugs would come to help. “Natural bodybuilders should always follow a “full body routine”. His was the kind of routine bodybuilders in the forties, fifties and sixties would utilize to build their bodies, usually working out 3 time week”Bradley Steiner Would you trust a trainer used to training athletes on steroids? Would you follow Jay Cutler’s, Ronnie Coleman’s or the new Mr Olympia’s workout routine? Would you trust someone who suggests you follow a champion’s workout routine, without knowing if that champion, who didit and conceived it, was a superman thanks to the use of anabolic steroids? You see, my friend, nowadays steroid abuse has become as normal as taking supplements; a west Virginia’s study reports that the main reason driving to usesteroid, is to improve one’s physical appearance, appearing bigger and better. 43%, almost half of steroid users, are driven by this motivation. This percentage is about double the one referring to the motivation of a professional athlete, that is to improve his or her performance, and represents 22% of the users. If you think that 36,8% of steroid users do not even practice any sport, you realize that now days, the concept of bodybuilding has become more and more often synonymous with steroid abuse. Unfortunately, the sad truth is that professional bodybuilding today would not exist without steroids. It’s a fact, you might not like it. The truth sometimes hurts, it hurts us even more than you. “People ask me why don’t believe in workouts pushed to muscular failure. In today’s bodybuilding, many people believe that working out to muscular failure, is the only way to achieve maximum growth. My answer is simple: if you do, for instance nine exercises in a routine, 3 sets per exercise and every set is pushed to failure (you can’t complete another rep) it means your muscles caved in 27 times in 27 sets”Bill Pearl Health conscious people know that the national department of medicine send 106,650 billion of euros to heal people affected by every sort of illness. Furthermore in 2002 it was estimated that 57.000 people would die due to obesity, essentially the population of an entire town. One person out of six is under nourished, while an equal number of individuals is either obese or overweight. In Europe obese people have tripled in the last 20 years, basically in every family there is at least one person affected by weight problems or obesity. Are you aware that Italian citizens spend 30,6 billion euros on health related expenses each year, and 10 billions on beauty products? Do you know there are 300 million fitness enthusiasts in the world? Do you know that in Italy there are 12 million people who spend about 600 euros each year on fitness related expenses, but only a small percentage of them achieves significant improvements in their appearance? As a matter of fact, two third of the women and one third of the men do not like themselves, when they look in the mirror. These numbers should make you think , because you can change and be different. Listen carefully. 97% of a human being’s body is carbon, hydrogen, oxygen and nitrogen. 65% of an adult male’s body is water, 15% proteins, 14% lipids, 1% carbs, and 5% inorganic matter. The more one person is in shape the more the water percentage increases, while the lipids percentage decreases and vice versa. “Heavy exercises involve deep muscular fibers, which are impossible to target with non-basic exercises and lighter loads. The goal is to execute fewer exercises utilizing heavier loads within the same workout. I have gained most of my body mass using a 10 exercise routine, three times a week.”Arnold Schwarzenegger Now, you ask how to get the cannonball delts you always wanted, that big and cut gorilla like chest you have always longed for, or how to get massive legs, back muscle as wide as your house door, massive arms and six pack abs 365 days a year without steroids, taking advice from bodybuilders who grow with “blood and sweat” workout, eating healthy food. The great news is that you won’t have to do anything to get the information you need! We did it for you. We gathered the best routines used by old-school bodybuilders, from the pre-steroids era (a time in which it wasn’t easy to find steroids, and it wasn’t an habit to take them). We only chose workouts that work, straight to
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