For many who may not know concerning the legendary Roy “Reg” Park, he was an English bodybuilder notably recognized for his distinctive coaching philosophy and exercises.
In his prime, Reg Park gained a number of titles, equivalent to Mr Britain and Mr Universe, however he may finest be referred to as the idol and mentor of one other bodybuilding legend – Arnold Schwarzenegger.
In previous interviews Arnold Schwarzenegger has mentioned that he discovered concerning the well-known 5×5 training method from his bodybuilding idol, Reg Park.
In an article written in 1952, Reg Park outlined his exercise and coaching strategies, publishing his favourite routine for constructing mass on shoulders.
This explicit Reg Park exercise designed to construct mass for shoulders allowed him to win a number of excessive stage aggressive bodybuilding titles.
The distinctive factor about this Reg Park exercise was his philosophy on utilizing ‘dishonest’ actions. On the time (and even to today) it was seemed down upon by the weightlifting group, however was gaining reputation amongst bodybuilders. He made the next case for his ‘dishonest’ actions:
“Since I’ve managed to win the Mr. Universe title, break British data within the two fingers sluggish curl (185 lbs.), the bench press (415 lbs.) and the 2 dumbbell clear & press (235 lbs.), the condemnation of dishonest actions seems to be considerably unfounded.”
In Park’s personal phrases, he says that if you happen to use his shoulder exercise for mass productively you “will make good good points, maybe sensational ones”.
“Right here is my shoulder routine. I’ll make no claims that each lifter who makes use of it’s going to get the identical outcomes that I’ve. However I’m sure that the fundamental ideas outlined in it are sound, physiologically sound, and if the lifter experiments, takes the difficulty to search out out the workout routines that I take advantage of that may match productively into his coaching schedule, he’ll make good good points, maybe sensational ones.”
Under we now have outlined the Reg Park exercise for mass on shoulders. Understand that this exercise is barely appropriate for superior lifters. Utilizing ‘dishonest’ actions may be harmful and result in critical damage. Just remember to all the time have a ‘spotter’ when coaching with heavy weights.
1. Standing Shoulder Press (Behind the Neck)
The Reg Park exercise for mass begins with this train. Utilizing heavy weight this train is completed for six reps for a complete of 5 units. Park would use his legs to help himself on the previous couple of reps.
2. Seated Dumbbell Shoulder Press
Park notably loved this train as a result of it improved his muscle tone, and helped to develop ligament energy. He would alternate this motion by urgent the dumbbells collectively or typically do it alternately. This train can be carried out for 8 reps for a complete of 4-6 units.
3. “Dishonest” Dumbbell Lateral Raises
His shoulder exercise for mass consisted of utilizing this conventional motion in an unconventional method. As a substitute of performing this train with strict motion, Park would use a heavier weight and bend the arms on the elbows, protecting them bent all through the train. He would additionally use his legs to help himself with the previous couple of reps and do 4 units of 10 reps, massaging the muscle tissue after every set.
4. “Dishonest” Alternate Entrance Dumbbell Elevate
He would begin with the dumbbells held on the fronts of his thighs, and I increase them one by one, swinging a single bell proper as much as arms’ size, utilizing a slight physique movement and a “lay again” to get the load overhead. Holding the arms straight all through the motion, he would do 3 units of 8 reps.
This text first appeared on GYMNASIUMPOST.com on twenty first July, 2020.