Train like a Sandow!

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Why train like a strongman from the 1900s?

Well if that strongman is Eugen Sandow, the father of modern day bodybuilding, the answer should be obvious. Sandow came at a time when steroids hadn’t infiltrated gyms and exercisers were forced to rely on food and training alone. Coupled with this Sandow was inspired by the aesthetics of old Greco-Roman statues, a look that most gym goers today are striving for. So why not train like a strongman from the 1900s?

Detailed below is Sandow’s exercise regime which he claimed kept the body in equal and awesome proportions. Combine it with the man’s advice on diet and you’re on to a winner.

The Exercise Routine of Eugen Sandow

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Using dumbbells, Sandow typically recommended 2-3 sets of 10-15 repetitions. This wasn’t a case of ‘grip and rip’ but rather slow and controlled reps with the focus on hitting the targeted muscle. Keeping that in mind, Sandow generally recommended about 5-10lbs dumbbells for beginners.

The Sandow Routine 

The Bicep Curl

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Reverse Bicep Curl

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Horizontal (or Lateral) Bicep Curl

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Single-arm Shoulder Press

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Lateral Shoulder Raise

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Front Shoulder Raise

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Lunge Punch Exercise

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Chest Expansion (Butterfly)

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Holding Exercise

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The Push-up

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The Full Sit-up

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Swing from Ground

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Forearm Exercise

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Standing Chest Press

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Coupled with the routine above, Sandow insisted his students should engage in the following

  • Nasal Breathing: Especially when exercising
  • Bent Knees: Sandow believed keeping the knees slightly bent aided circulation
  • Alternate Sides: Work one side and then the other right away
  • Train outdoors: When possible!
  • Focus: Sandow always saw the mind as the most powerful muscle

So there you have it, Eugen Sandow’s workout routine. Try it out and let us know what you think. How does it compare with more modern regimens?

Also for anyone interested in learning more about Sandow, you can find his autobiography here (for free too!)

Source.

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