(Above Photo: John Grimek, Mr. America 1940, 1941)
If you have been following Classic Physique Builder (CPBzine and CPB Blog), you know that full body routines were a standard method of training in the pre-roid, Golden Age (1940s and 50s). In the muscle mags of that age, you can find article after article of full-body routines for beginners and intermediates (and even advanced trainers) that were to be done "3 days a week." That would mean training at the same time on each workout day on either Monday, Wednesday, and Friday or perhaps Tuesday, Thursday, and Saturday.
Most of the time, the articles would just say "Do this routine 3 days a week." However, although this 3 day a week training frequency was indeed standard in the Golden Age, it was also recognized that this might have to be modified for some people. Why? Because muscle recovery time is not the same for everyone. We are all a bit different depending on our circumstances and genetics.
For example, a beginner who has not yet learned to push himself to his limits might be able to recover in 48 hours and so will have no trouble with a 3 day a week schedule. Others, even though they push themselves to the limit, simply have great recovery ability and are able to do it. But, everyone is a bit different. Some will be able to do 3 days a week, some will find that they cannot recover in time to stick to this schedule.
If you find that your muscles are not recovering on a 3 day schedule, don't worry! Listen to this advice from Peary Rader (taken from his Master Bodybuilding and Weight Gaining System - which was a Golden Age Course of the 1940s and 50s):
"Most fellows following this [full body] course find three exercise peroids best. A great many gain best on but two exercise peroids per week. It is SELDOM advisable to have four such strenuous workouts per week. We advise the pupil to start out with two periods per week such as on Tuesday and Friday. Later on you may, if you find it desirable, change to three periods per week. If you are working at hard physical labor you will find two per week enough, but if your work is light then you probably can stand three per week. You should always have one or two days rest between workout peroids."
You see, there was acknowledgement that people are different and adjustments need to be made according to your situation. So, if you are trying to follow a 3 day per week, full body routine and you find that your muscles aren't fully recovered by the next workout, then don't hesitate to do the same program for 2 days a week instead! This advice applies to any 3 day a week, Golden Age routine.
- CPB
P.S. If you would like a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (of the 1940s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone and you won't receive any unwanted, automated emails (even from us)!
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