Hey, I wanted to say that I trained for 2 years using all those fancy "optimal reps in reserve" training methods that were being promoted by social media influencers and in those 2 years I made absolutely no progress. Then I came across your videos and began your 5 day old-school mass gain routine - focusing on the basic tried and true methods - and I can honestly say that the results were absolutely undeniable. By far the best and simplest routine I've ever run. Your channel deserves far more views and subscribers. Absolutely phenomenal. Thank you - Nathan
@@ilostdavid156 He sells his 5 day routine online so obviously I won't detail the specifics, the basics is Day 1 Upper Body 5×5 Compound Lifts, Day 2 Lower Body 5×5 Compound Lifts, Day 3 Chest & Back hypertrophy, Day 4 Legs hypertrophy, Day 5 Shoulders and Arms hypertrophy. 2 days rest then repeat.
I'm 66, been doing double progression with opposing movements for about 53 years. My brother and I started in 1971 with our Dad's old training manual he got with his barbells in 1946 or'47. The book had us starting with 2 sets of 6, progressing that weight to multiple sets of 12, then adding weight and starting again at 2 sets of 6. Our exercises were (surprise!) Overhead Press with Pull-Ups, Bench Press with Rows and Pull-Overs, Squats with Deadlifts. We also did biceps curls too, of course. This is still the core of my program. If you don't leave the basics you never need to go back to them. Thanks Peter. This video is about as real as it gets, great job.
I'm 51yrs, I grew up seeing these bodybuilders. I even saw "Pumping Iron", I train 5 days, rest on weekends. I even rest for a one week. I'm seeing results. I train my weaker parts twice per week. My sets are 4 sets x 12 reps.
This is exactly what I’m doing as. 33 year male. I actually started doing this since April 2024 and I see my gains rocketed , fyi I was going to gym in out for about 5 years , but these last 4 months are next level
Awesome....same here....I'm 55 and I full out with 5 sets per body part .....old school 5×5 4 days a week......works for me and I am in great shape for my age.....creatine,vitamins and drink protein shakes twice a day.....that's it. I treat myself on the weekends to tasty food and a couple of beers. BTW Lee Haney is my all time favorite Mr.Olympia!!
The key lessons for amazing results from the 70's bodybuilders are to focus on the quality of the mustache, the knee socks, and the short shorts. Driving an el Camino is optional.
I'm 41, have been in and out of the gym since I was a teen, making zero progress. I've been using Pete's 3 day mass builder for the last three weeks, I've stuck to the process, and I'm now seeing results. Structure is key, and trusting the process. I can't wait to see how I look in 5 to 10 years. Pete, if you read this, you're number 1, in my opinion, and I'm thankful that I found you here.
I watch this guy whenever I feel like I've consumed too much science content. It's like drinking water with a hung over. I'd say the amount of old-school "stop overcomplicating shit and lift some weight" guys on YT are outnumbered like 5:1 by the science guys though. It's like this guy and Alpha Destiny vs the entire PhD gang.
@@Neeraj....... he’s definitely made me grow a lot fonder of old school training methods, I’m currently on his old school 5 day mass gaining program. The exercise selection is so simple yet so effective, the amount of progress I’ve made both strength and size wise in just a few weeks is crazy. He’s the only dude I take advice from these days, always consistent and straight to the point. This is my go to channel for all things fitness related.
Hey Pete, wanted to say thanks for that lying side lateral raise you showed in one of your videos earlier. I had never connected with my side delts up until last week when I incorporated those into my routine. For the first time, it felt like my traps didn't jump into the exercise and ruined my day. Thank you.
The biggest problem is we as individuals can only get as big as our genetics allow. Assuming diet and workout is always on point. You have to be the best version of you. People think they can look like someone else. This leads to frustration and giving up. Never compare yourself to someone else. And steroids never win. Short term is waste and long term will cause health issues. U wish u never had.
As a 48 yr old I’ve been taking ur advice for 8 months and I stick to it …old school compound lifts .. Ur advice added 25 lbs to my frame. Ty for the amazing advice and plan anyone reading …. Look no further this man’s advice will guarantee results ty for ur teachings
Pete, thank you for the content you're creating. I have learned so much from watching your videos. I took the exercises and especially the principles and applied them to my personal goals. I am very satisfied with the progress I have made in a year and a half of training. I am not going for bodybuilder, I am too old for that (47). I have one goal have a healthier, better quality of life. You've been a massive influence on how I train and a huge help in reaching that goal. God bless you! Thank you!
Im 58yrs old had 4 heart attacks 2 yrs ago and open heart surgery double Bypass. I train 1 day between 7- 10 days apart so only 3 times a month and am back up to 155lb cheat curls. I also am up to 160lb 1 arm dumbell back rows. EVERYTIME i workout i get stronger. It may be 2 weeks before i repeat an exercise but yet ive been getting stronger. I have no idea why. But i eat meat and potatoes and veggies no supplements at all. But i do keep track in a small book what i did last workout and its my goal to beat it mentally. Might be 5-10lbs or just more reps than last time. Anyway before anyone calls me BS i can back it up anytime.
I do a modified version of the Sandow system on Monday DB upper body BB lower body total of 12 exercises no machines just bar and plates. Tuesday DB lower body BB upper body 10 with weights and 1 plank 3 sets 20 seconds each. Wednesday rest day Shorinji Kempo class is two to three hours. Thursday DB Lower body BB Upper body12 exercises Fridays Repeat of Thursday but with 11 exercises Kempo class as per Wed. Saturday and Sunday no intended activity except mall walking or park bike riding. If no other responsibilities, I exercise my mind.
im very young and train since 2016. ive been there and done that over the years. when starting with the gym (i was 16 yo), i trusted the first guy to show up in my feed and tell me stuff. ive wasted years of training with stupid diets like no carb, starving myself and doing all kinds of mistakes. then i thought i had it all figured out when i discovered science based stuff. this went on and on. I tended to stick to things dr. mike told and had good results in the end, maybe just not what u expect from 16yo to 23yo. but i guess the first years in the gym always are kind of "wasted", because you need to test the shit, thats beeing told to you, for yourself. Now i found myself back here at your channel. I know u since some years and remember liking the videos, but i never thought much about it, because u never showed up on my page again. im making good gains with the science stretch stuff thats trendy atm, i want to be honest. but rn im just so attracted to this simplistic, oldschool idea, where u almost only have to focus on progressive overload. Ive been including barbell rows (pendlay and regular), bench and squat in my programm (arnold split, 1-2 rest days per week) anyway, so its not like im jumping on smth new again. Its just the mindset (and the rep range lol). Ive been on 10-15 for almost anything, doing 5x5 on one of the chest days now on bench for example) that i will include in my training that ur channel provides me. Thank you for your content. what i like about your videos, is that theres now SO much going on with animations and stuff, but the B-roll footage is just enough to keep me from switching tabs. I like the short lenght and straight to the point talk. Id say about 60% of the advice u give i already heared before (which is not a bad thing at all), but i still enjoy listening. You got big ass hell mate. cheers
Monday:horizontal barbell press, incline dumbbell press, lat pulldown, seated row, bent over rear delt flys Tuesday: hip thrusts, single leg lying leg curl, calf raise, forearm curls, suitcase carry Wednesday: behind the neck press, dumbbell shoulder press, spider curl, preacher curl, tricep pushdown Thursday: deadlift, seated row, pullover, incline dumbbell press Friday: front squats, leg extensions, single leg lying leg curl, calf raise, suitcase carry Saturday: behind the neck press, dumbbell shoulder press, tricep pushdown, tricep overhead extension, narrow grip benchpress, preacher curl every exercise is done 5x12. each training session take me 80mins max. what can i improve?
@@uncleor1938 the most convenient deflect, listen the issue isn’t about them using PED, it’s the leaving out important details as to HOW they achieved such substantial growth. The excuse is nonchalant ok if it’s no big deal then WHY do they need to do it all? Imagine someone naive busting there a$$ in the gym for years on and never reaching these results but you have a RU-vid guy juice to the gills telling you your not growing due to form. That’s horse 💩 and misleading.
@@uncleor1938 my previous response was deleted. Nobody cares if they are juicing or not but some naive NATURAL person out there really believes they haven’t reached these results due to “poor form” and that’s just not true at all so it’s misleading to advertise your fitness plan as the solution to the problem while leaving out that your using PEDs. Why hide it? It’s JUST as important as the work out plans, diets ect is it not?
All these reps and sets are ridiculous got very good results following the weider barbell courses. Just working out full body 3 days a week just doing 2 sets 6 reps with moderate weights
He is selling himself. Don’t be fooled. There is some truth in what he is saying but it’s silly to think that 70’s bodybuilders had better routines. The science and studies of hypertrophy over the last 50 years have led to great advances. There is a reason why no pro bodybuilders today lift like the ones in the 70’s did.
In my opinion consistency is what holds majority of people back. I don’t believe there is a single person that has trained and ate a good diet, plenty of protein and either being in a surplus or deficit depending on where they are at or simply maintaining for a period of at least 6 months or longer and not seen results. If you go for years and have been consistent there is just no way you’re not seeing progress unless you really are just barely putting in any effort hypertrophy wise.
Fantastic video as usual. I am 48 and been lifting for 10 years. FLAT BARBELL BENCH PRESS, BARBELL ROWS, BARBELL DEADLIFTS AND ONE ARM ROWS FOR REPS GOT ME MY STRENGTH. PERIOD.
you are such a motivation i believe in your routine And tried it i loved it old school is just the best to build muscle . the simpler the best. you dont need to do all the variations but just the basics.. got results with that ! i wanted to ask one thing. is training chest with tri and back with bi a good split ? whats the science behind splits ? if you can answer or make a video on this it would be really helpful thanks in advance peter
The split would be the same for a beginner. Like he says, the split is just how you structure your workout and not what actually builds muscle. I'd recommend staying in the 10-12 rep range to work on your form and get comfortable under the bar with lighter weight, but even that is just a loose recommendation. More reps = more practice. Expect big gains your first year if you eat right, rest well, and stay consistent with your training.
Im 46 and just started weight lifting again in February after decades and my lower chest is lacking compared to the rest. Should I do exercises that target the lower chest every day I lift just get in a few sets daily?
Hi Pete! A quick question about “rest days” - does this mean no weight training (cardio day is done on the rest day) or no training at all (so no weights AND no cardio)? Thanks! Really looking forward to forward to your input - all your advice and tips have been great!
I guess I'm growing with your program but the depression that I suffer from won't let me enjoy and see the gains. I only get 5 to 6 hours of sleep my central nervous system is fatigued... I got about 6 years of build up fatigue from training so hard and wanting this so bad... I didn't realize that putting in so much can hinder gains...
All these men wore great bodybuilders thats a fact But they all wore enhanced to workout that much and little amd achieved that body But shout out to all of them
I think giving the impression that Arnold wrote principles and exercises in his book that he did not personally follow is incorrect and misleading. Perhaps some people misunderstand how to Arnold lived out the principles in his book or how he put the routines into practice, but he did not just write flashy stuff to sell books and magazines. His encyclopedia is legit.
@@totallyfrozen not what I said at all. The routines in the book are his pre contest routines. If you read education of a bodybuilder or any of his mini booklets he discussed how it trained earlier in his career. The magazines also largely exaggerated things as well.
In 2013 I trained for a year under an IFBB pro's tutelage. All those old school basics. I got more results in one year from his methods than in 10 on my own. You can't pussyfoot around and retreat from the basics.
Hey Pete, what do you think about Arnolds basic training principles that he recommends for new lifters? Its 6 days a week and the same format that you described in the beginning of your video
I don’t think there’s a reason anyone who wants to build muscle should be in the gym more than 5 days per week. You could literally take the exact work he has in his 6 split and condense it over 4-5 days instead
Yet again love the information you provide helps a lot, note i started training like the 50s bodybuilders mainly cause most of the cables machines are taken all the time or broken, and the stationary machines i refuse to use so i stay working with free weights and body weight. With this i was able to increase my strength and size a little
This. Idk how these guys are able to recover going six days a week. Chances are they're either not training intense enough or they're just spinning their wheels not progressing their lifts.
@@corenko too muscular or too big? There are people who are bigger than him who dont even work out. I agree that most people who are big and muscular arent natural, i have these discussions all the time, but again he isnt very lean, i think his bodyfat is around 20% Really not too sure, would be nice if he gave an honest answer
@@NappaTheInvinciblei cant tell if you're a nerd or troll. This guy is not natural in any way. I think he even admitted to using PEDs. His shoulders and traps and way too massive and so are his arms.
