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A Paul Anderson Type Routine For Beginners

For those of you who don’t know Paul Anderson, here’s a little background information courtesy of Wikipedia.

Paul Edward Anderson (October 17, 1932 – August 15, 1994) was a weightlifter, strongman, and professional powerlifter.

In 1955, at the height of the Cold War, Anderson, as winner of the USA National Amateur Athletic Union Weightlifting Championship, traveled to the Soviet Union, where weightlifting was a popular sport, for an international weightlifting competition.

Prior to Anderson’s lift, the Russian champion, Medvedev, had matched the Olympic record of the time with a 330.5 pound press. Anderson then did a 402.5 pound press. During the 1955 World Championships in Munich, Germany that October, Anderson also broke two other world records (for the press – 407.7 pounds – and total weight cleared – 1129.5 pounds) as he easily won the competition in his weight class to become world champion. Upon his return to the USA, he was received by then vice-president Richard Nixon, who thanked him for being such a wonderful goodwill ambassador.

In 1956, he won a gold medal in a long, tough duel in the Melbourne, Australia Olympic Games as a weightlifter in the super-heavyweight class (while suffering from a 104 degree fever). Paul was tied with Argentine Humberto Selvetti in the amount of weight lifted, but because Anderson weighing 137.9 kilograms, was lighter than Selvetti, who weighed 143.5 kilograms, Anderson was awarded the medal.

Anderson turned professional after the 1956 Summer Olympics at a fairly early age and many of his feats of strength, while generally credible, were not done under rigorous enough conditions to be ‘official’. Nevertheless, he was at one time listed in the Guinness Book of World Records for a backlift of 6270 pounds.

Anderson was the strongest of the strong. A true legend iHere is a Paul Anderson type training regimen for beginners.

Paul Anderson Routine For Beginners

Overhead Press 2 x 8
Bench Press 5 x 5
Power Cleans 2 x 8
Deadlifts 1 x 8
Romanian Deadlifts 1 x 8
Squats 3 x 10

Notes: Anderson relied on heavy weights with low reps. He was doing a total body routine in the beginning before branching out to multiple training styles and methods. Even beginners should do the same. Keep the reps low and perform with as heavy a weight you can handle. When you reach your rep goals, add weight to the bar. Don’t forget to warm up properly, eat right, and get plenty of sleep.

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