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Old 10-20-2009, 02:08 AM   #1
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Thumbs up Reg Park's Workout

For the people who don't know who Reg Park, he is one of the most famous bodybuilders of all time. Hell, he was the dude that got Arnold Schwarzenegger into bodybuilding. Reg's way of working out was having you work on the main BB exercises; basically, working on the fundamentals of bodybuilding. His workouts do look pretty crazy, but it just a matter of adapting and getting use to. I did phase 1 of the his workout today and it was pretty intense having to do all 3 BB exercises in one day.

I've done quite a few workouts but never really felt confident until i came across this one and the velocity diet 3.0 (some other workout).

i suggest giving this article a read. http://www.uk-muscle.co.uk/getting-s...-programs.html

Atm, i'm
Squating 315x4. goal is to hit 355 by the end of this year
Bench 255x5. Goal 300lbs
Deadlift 325x4. 375
DB shoulder press 85x5.

Although the workout is only 3 days a week, you will need sufficient resting periods for your muscles from all the heavy lifting.
Its back to the basics again.

Happy lifting.
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Old 10-20-2009, 09:26 AM   #2
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you squat 315x4 and you think you will be at 400 in 2 and half months? anyways, its a good program but id rather follow the SS one.
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Old 10-20-2009, 09:31 AM   #3
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I would say 355 is a better goal
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Old 10-20-2009, 11:43 AM   #4
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you squat 315x4 and you think you will be at 400 in 2 and half months? anyways, its a good program but id rather follow the SS one.
haha, i knew that one was coming. anyways, what is this "ss one" your talking about?
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Old 10-20-2009, 02:11 PM   #5
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http://www.wannabebig.com/forums/sho...d.php?t=124795
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Old 10-21-2009, 05:00 AM   #6
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you squat 315x4 and you think you will be at 400 in 2 and half months? anyways, its a good program but id rather follow the SS one.
It's definitely doable without steroids or being an olympic level athlete with nothing else to do except workout. It's only fucking 85 pounds, using the largest muscle group in your body.

actually maybe 400, is a LITTLE high. i just did the math and you'd have to be able to increase your strength by 1.13lbs per day for 75 days, that sounds slightly hard to do without like way above average dedication to working out.
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Greebo i t-boned some guy and killed their baby, it was funny
silvia i have a couple asian guy friends that do very well with the ladies. but guess what, they go to the gym, they dont have long hair, they dont wear orange pants, and they dont play counterstrike. its not the ethnicity that the girls dont like, its the style and personality.
450HP Supra I am about to use your eye sockets as a shoe rack for my nuts. ...something about chinks, j-bodys, I can't quite remember as I was drunk and looking for a girl to punch in the clit. Think of it as a digital urinal, and you are the mint, except, instead of actually smelling mint, you smell like mothballs, rotten kimchee and virginity. I'm about to start drinking heavily now and you better be gone before I get back or I swear to god I will break the internet over my knee and use the pieces to beat you in the deformed skull with, cock muffler.
Iceman-19 If your gf cooks and cleans, good, tell the guy to take a fucking hike. If she doesnt, fuck, that joker can have her. Lifes too short to cook your own meals and do your own laundry, thats what women are for!
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Old 10-21-2009, 05:03 AM   #7
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HAH! got this from that link

1. Eat Like a King
Muscle isn't made out of thin air, it's made out of the fuel you provide it and that's food. You can forget everything you've learned and will learn in this article, if you don't eat enough to fuel growth you won't grow. You kids have this idea that you can grow bigger and somehow stay smaller, that you can pack on 20-30 lbs of muscle and keep an Ethiopian six-pack. It ain't gonna happen, or it'll happen so slowly that your grand kids will grow faster than you do. And if you're saying to yourself that you can't seem to gain weight, I got another name for you so-called "hard gainers," it's under eaters! If you're having trouble adding weight to the scale you need to be eating everything that isn't nailed down, then you need to eat everything that is nailed down, and then you need to eat the nails. For guys, everytime you sit down for a meal it's a banquet, a competitive eating contest, it's an Olympic sport! Screw your light yogurt and your skim milk, you need to be downing whole milk, whole eggs, nuts, peanut butter, fresh fruits and veggies, plenty of meat and top it all off with olive oil! And one more thing; if it's not something that your grandparents would recognize as food, it ain't food! This immediately nullifies many things you'd get out of a bag, box or can. This means you need to be sticking to the outside of the grocery store where they keep all the fresh food and skimp on visiting the aisles.

2. Rest Like a Baby
You don't grow while you work, you grow while you rest. Your hard earned sweat and blood will be wasted if you don't give yourself a chance to recover. This means getting at least 8, and more like 10, hours of uninteruppted sleep every night. If you don't have time to rest, then you don't have time to train, it's as simple as that.
(I only post this cuz most people have trouble even sleeping 10 hours, and they think it's normal to be like that, hah, i think long school hours, late night studying, long work hours, aka, society, have fucked most people's ability to do sleep like a baby, wherever, whenever.)
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nipples neways...wat is with those fuck'n asians! i mean you would think they've never seen a dentist in their life. are dentists really that rare over there in ricey ricey and? looks like they're star trek ferrengi rejects! fuck'n have broken glass for teeth! goddaymn! and the smell....did a rat crawl in there and shit itself then marinate in its own shit as it decayed?ewwwwwwwwww! i swear...if one of those ferrengi asian girls gave head...when u pull the dick out it looks like it went thru a meat grinder! prolly shaved off a few slices of meat! *shudder*
Greebo i t-boned some guy and killed their baby, it was funny
silvia i have a couple asian guy friends that do very well with the ladies. but guess what, they go to the gym, they dont have long hair, they dont wear orange pants, and they dont play counterstrike. its not the ethnicity that the girls dont like, its the style and personality.
450HP Supra I am about to use your eye sockets as a shoe rack for my nuts. ...something about chinks, j-bodys, I can't quite remember as I was drunk and looking for a girl to punch in the clit. Think of it as a digital urinal, and you are the mint, except, instead of actually smelling mint, you smell like mothballs, rotten kimchee and virginity. I'm about to start drinking heavily now and you better be gone before I get back or I swear to god I will break the internet over my knee and use the pieces to beat you in the deformed skull with, cock muffler.
Iceman-19 If your gf cooks and cleans, good, tell the guy to take a fucking hike. If she doesnt, fuck, that joker can have her. Lifes too short to cook your own meals and do your own laundry, thats what women are for!
http://ho316.tumblr.com
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Old 10-21-2009, 09:13 AM   #8
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I like this one too

7. Overtraining = Underrecovering
Overtraining is The Black Plague of the bodybuilding world and by my estimates your chances of getting either one are about equal. Don't concern yourself with working too hard or too long, concern yourself with recovering too little. There is no amount of training that will put you into an overtrained state, there is only a deficit of recovery that will. Train hard and rest harder and you'll never have to worry about getting overtrained. But be sure to wash your hands just in case.


Everyday of the week I do some sort of physical activity, but if you get at least 8 hours of sleep every day as well, and eat enough, you'll be fine
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Old 10-21-2009, 10:20 AM   #9
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I like this one too

7. Overtraining = Underrecovering
Overtraining is The Black Plague of the bodybuilding world and by my estimates your chances of getting either one are about equal. Don't concern yourself with working too hard or too long, concern yourself with recovering too little. There is no amount of training that will put you into an overtrained state, there is only a deficit of recovery that will. Train hard and rest harder and you'll never have to worry about getting overtrained. But be sure to wash your hands just in case.


Everyday of the week I do some sort of physical activity, but if you get at least 8 hours of sleep every day as well, and eat enough, you'll be fine
yeah i try to always get 8 hours
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Old 10-25-2009, 06:57 PM   #10
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you squat 315x4 and you think you will be at 400 in 2 and half months? anyways, its a good program but id rather follow the SS one.

You can only shoot as high as you aim.
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Old 10-27-2009, 01:13 PM   #11
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i thought you meant Ray Park
the guy who played Darth Maul
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Old 10-29-2009, 12:10 PM   #12
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Good thing I sleep 8 hours a night at least
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Old 10-30-2009, 02:27 AM   #13
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^lol, if i don't sleep for atleast 8 hrs i feel tired.
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Old 11-25-2009, 04:40 PM   #14
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okay.. so since my first post in this thread, i've been working on this 5x5 work out for the past 5-6 weeks.

Here are my current results:

Currently weighing ~211lbs.

Squat 295 -> 345
Bench 255 -> 285
Military press 140 -> 150
BB rows 165 ->185
Deadlift 345 -> 365
Chin Ups bodyweight + 10 -> +25

On some exercises, i'm starting to feel a plateau and some i can keep on going. Anyone else doing this exercise? i'm gona stop doing deadlifts because i feel that my lower back isn't strong enough so i'm gona work on that for a bit and then get back into it and i also switched from military press to db press just because i do mini-push presses when i get lazy lol. post up your results!
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Old 11-30-2009, 08:33 PM   #15
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Quote:
Originally Posted by triplexcel View Post
okay.. so since my first post in this thread, i've been working on this 5x5 work out for the past 5-6 weeks.

Here are my current results:

Currently weighing ~211lbs.

Squat 295 -> 345
Bench 255 -> 285
Military press 140 -> 150
BB rows 165 ->185
Deadlift 345 -> 365
Chin Ups bodyweight + 10 -> +25

On some exercises, i'm starting to feel a plateau and some i can keep on going. Anyone else doing this exercise? i'm gona stop doing deadlifts because i feel that my lower back isn't strong enough so i'm gona work on that for a bit and then get back into it and i also switched from military press to db press just because i do mini-push presses when i get lazy lol. post up your results!
switch to a different exercise for the ones that you feel you have plateued on, then come back to it after you have plateued once again

i wouldn't switch out deadlifts for the reason stated above, just keep at 'em and use a weight that you can manage safely... or if you are absolutely certain its your lower back that needs some work, then do rack deads in place of deadlifts and then come back to the deadlift
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Old 11-30-2009, 09:39 PM   #16
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Quote:
Originally Posted by triplexcel View Post
okay.. so since my first post in this thread, i've been working on this 5x5 work out for the past 5-6 weeks.

Here are my current results:

Currently weighing ~211lbs.

Squat 295 -> 345
Bench 255 -> 285
Military press 140 -> 150
BB rows 165 ->185
Deadlift 345 -> 365
Chin Ups bodyweight + 10 -> +25

On some exercises, i'm starting to feel a plateau and some i can keep on going. Anyone else doing this exercise? i'm gona stop doing deadlifts because i feel that my lower back isn't strong enough so i'm gona work on that for a bit and then get back into it and i also switched from military press to db press just because i do mini-push presses when i get lazy lol. post up your results!
does it hurt when u squat like lower back also?
squat is a major lower back exercise?
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 11-30-2009, 11:08 PM   #17
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holy fuck squats and SLDL really kill my back, my back is still sore from friday.. went to workout today and couldnt do deadlifts..
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Old 12-01-2009, 07:39 AM   #18
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holy fuck squats and SLDL really kill my back, my back is still sore from friday.. went to workout today and couldnt do deadlifts..
yeah man, squats fuck your back up
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Old 12-01-2009, 01:14 PM   #19
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Halo, it doesn't hurt my lower back, just my upper back. It feels like the upper part of my back (I think shoulder blades, not sure what its called) is getting compressed everytime I go heavy.

As for deads, I think it might be my legs getting tired from the squats, that's why my form is a little lacking. I think I will try out the rack deads, they might be a little easier on the legs
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Old 12-01-2009, 01:37 PM   #20
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Damn I think I wanna start doing Reg's workout routine. I'll probably be doing next to no weight at first compared to them, but reading that article actually MAKES me want to start it
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Old 12-01-2009, 09:06 PM   #21
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its a simple but hard workout.
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Old 12-01-2009, 10:25 PM   #22
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its a simple but hard workout.
Yeah, just looking at workout B for the beginners, squats and deadlifts in the same day will be absolutely killer
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Old 12-01-2009, 10:51 PM   #23
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Halo, it doesn't hurt my lower back, just my upper back. It feels like the upper part of my back (I think shoulder blades, not sure what its called) is getting compressed everytime I go heavy.

As for deads, I think it might be my legs getting tired from the squats, that's why my form is a little lacking. I think I will try out the rack deads, they might be a little easier on the legs
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i would probably do squats and deadlifts on different days but if you're set on doing that, then yes, the rack deads will take most of the focus away from the hamstrings
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Old 12-22-2009, 10:55 PM   #24
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ive had decent gains using this 5x5 method

only 3 weeks into it but bench has gone from repping 185 to 215

i'd be only happier if i didn't have a glass back that held me back in squats
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Old 12-28-2009, 11:21 AM   #25
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Nice, I'm stopping squats and doing hack squats instead simply because its waaay too painful for my shoulder blades. So painful that I can't even stand up straight after a set.
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