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John Grimek Bulk and Power Routine

John  Grimek was the greatest natural bodybuilder of all-time.

His physique was legendary and his accomplishments are still talked about in bodybuilding circles today.

Grimek was more than just a bodybuilder. He was a powerlifter and strongman as well.

He represented the United States in weightlifting at the 1936 Olympic Games in Berlin. Grimek was never beaten as a bodybuilder and at the age of 60, he was still doing over 400 pounds for reps in the squat.

Grimek was a man who trained for power. He believed, and rightly so, that a powerful man would get as big as he needed to be, as long as he lifted heavier and heavier weight.

This was one of many routines Grimek liked to use in his training.

As you would expect from an old-school lifter, the workout involves compound, multi-joint movements with low reps and heavy weights.

Grimek Power and Bulk Routine

Overhead Press 5 x 3-5
Power Cleans 5 x 3
Bench Press 5 x 3
Squats 5 x 5
Deadlifts 5 x 3

Notes: Warm-up for five minutes before working out. Perform this workout three times a week, but eliminate deadlifts on the third workout. Lift as heavy as you can, using 80-90 percent of your 1-rep max. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

Metabolic Massacre Routine

This week’s video entry will feature a routine called the Metabolic Massacre.

The workout does exactly what the name implies: get you into aerobic and anaerobic shape in record time.

What you’ll be doing is a four-minute circuit, 3-5 times, using your bodyweight and a pair of dumbbells. This routine combines everything – cardio, strength training, interval training, and bodyweight training.

Try the program and watch how fast you get into the best shape of your life.

By the way, I screw up a couple of times…brain freeze I guess. I start out by calling it a Thursday video when I posted it on Friday. Oh well, can’t be perfect all the time.

Enjoy the video.

Bodyweight Blitz Workout

Every now and then it’s a good idea to take 2-4 weeks away from the weights and try something new.

One of the things I like to do is bodyweight only exercises.

A good bodyweight program can maintain muscle mass you’ve gained from your weight training efforts, while improving cardio conditioning and muscle stamina.

Taking some time off from weight training is beneficial to the body. It gives your ligaments and tendons a rest, while also refreshing you mentally.

Bodyweight routines are great for maintaining shape and conditioning until you get back to the weight lifting. Another surprising benefit of bodyweight exercises is when you do go back to the weights, your lifts will improve.

Below is a nice little program to follow while you take a much needed break from the iron.

Bodyweight Blitz Routine

Hindu Squats x 15-20
Bodyweight Lunge x 15-20
Push-ups or Dips x 10-15
Chins x 10-15
Burpees x 15-20

Notes: Do this routine 3-4 times per week. Perform each exercise back-to-back without rest. Once the circuit is done, rest two minutes and repeat 3-4 times. As your conditioning improves, increase the number of circuits performed. As always, eat right, get adequate rest, and drink lots of water.

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