The Reg Park Way To Serious Size And Strength
by Mike Mahler


"Training is like life, you get your ups and
downs, but if you think about your problems hard enough and logically
enough, you'll either solve them or reach a compromise."
— Reg Park




If your goal is to develop a powerful physique that is every bit
as strong as it looks, you can't do much better than to follow the
example of three time Mr. Universe, Reg Park. Arnold Schwarzenegger
often refers to Reg Park as his childhood idol and the greatest
inspiration and influence on his own bodybuilding and life
successes.
In this article we'll take a closer look at Reg's training
philosophy and cover his very popular and highly effective 5x5
program as well. Even if you don't care about getting bigger, if
you want to develop a lean and strong physique, Reg is the man to
emulate.

Rule #1: If you want to get bigger, then get stronger
Many people training today separate hypertrophy training from
strength training. They think that when focusing on getting bigger,
one should focus on the muscle not how much weight one is using.
This explains why today's bodybuilders are nowhere near as strong
as the old school bodybuilders like Reg Park.
Reg didn't separate strength training from bodybuilding. He
believed that in order to get bigger, you must get stronger.
Heavy weight training equals more recruited muscle fibers, which
equals more muscular growth. The only difference, says Reg, is that
the pure strength trainer shouldn't increase caloric intake to
avoid putting on size, while the bodybuilder should ramp up high
quality nutrition in order to pack on more size.

Rule #2: Focus on compound movements
Reg believed in spending time on exercises that produce the
maximum return. The cornerstone of his training was a healthy diet
of squats, deadlifts, and bench presses, which he called the primary strength exercises. Secondary or supplementary
exercises were cleans, high pulls, and clean and presses.
Personally, I'd replace the bench press with the standing
military press, and throw in some pull-ups or bent over rows to
balance the upper body. Regardless, Reg knew what he was doing, and
had the results to back it up. Most trainees won't go wrong with a
focus on the three primary lifts. Once you get your bench up to 300
pounds, and your squat and deadlift up to 400 pounds, you'll notice
a big difference in how your physique looks.


The result of a healthy diet of squats, deadlifts, and bench
presses.
If you don't want to get bigger, just keep your calories in
check. For most trainees, worrying about getting too big is like
worrying about making too much money. There are better problems to
focus your attention on. Build a strong foundation on the three
primary exercises, then add some supplementary exercises to round
out your program and keep progress coming.


Rule #3 Don't let your lower back hold you back
If you've ever had a lower back injury, you know how important
the lower back is to overall strength and power. We generate a lot
of power from our backs and just because we can't see it in the
mirror doesn't mean that it's not important.
Many trainees avoid doing any direct lower back work, because
they don't want to strain their back. Then, ironically, they get
lower back pains. The bottom line is if you have a weak back, you
have a weak body. To avoid lower back pain and to build a strong
and powerful physique, Reg believed that all training should
include prone hyperextensions to keep the lower back strong and
healthy.
Most gyms have hyperextension equipment, and if you're lucky
your gym has Louie Simmons' reverse hyper machine. Start with a
couple sets of ten with your bodyweight and then start adding
weight. Progress slowly and carefully. You're not trying to set a
PR on the hyperextension by seeing how much weight you can use for
one rep, you're using it as a preventive measure to avoid lower
back injuries and keep your back strong and healthy.





The Louie Simmons reverse hyperextension
machine
After a few weeks of lower back work, don't be surprised if you
notice a strength increase on overhead presses, deadlifts, and
squats. Especially if you haven't done any direct lower back
before.


Rule 4: Confidence is critical for increased size and strength
According to Reg, an effective training program focuses on
increasing confidence. You should feel strong, empowered, and ready
to take on the world after each workout. If you feel weak and
defeated, then you're doing something wrong.
Imagine having a job in which you progressively work harder each
month to make the same amount of money. Most people would find this
absurd, and change jobs. Working smart means making more money for the same amount of effort, or better yet, working less and making more.
Training is no different. Rather than going overboard and
burning out, focus on the minimum training dose that'll produce the
maximum result. You can always add more if
necessary.
Reg also believed that training to failure too often is a big
mistake. If you train to failure too often, and miss a lot of
lifts, your confidence will plummet, and so will your strength and
size. Gradual progression is the way to go rather than having the
illusion that strength and size will come in leaps and bounds. Have
a long-term approach and enjoy the process.

Rule 5: You must know yourself to get the most out of training
Reg was a big believer in self-analysis. You must take the time
to find out who you are, and what you're capable of. He stated that
if you worry a lot, then you'll find great benefit from training,
as it'll help remove stress, and help you get a better handle on
your life. You learn a lot about yourself through training that can
help you in other areas of your life.
Trainees who make the mistake of compartmentalizing their
training lives from the rest of their lives miss out on these
lessons. We learn the power of discipline, perseverance, patience,
and hard work from training. Carry over these skills into your
business or job, and you'll benefit tremendously.
If you're strong in the gym but weak in your personal and
professional life, then you're weak overall. Carry over what you've
learned from effective training to other areas of your life and
you'll experience the full benefits of training.

Rule 6: Layoffs and restoration are critical
We live in a workaholic society, in which we think that more is
better across the board. We feel it's critical to work longer hours
to get ahead and make more money, thinking that we will be much
happier only to want more after we make more.
Many serious trainees take this workaholic mentality into the
training realm, not only training far too often, but also not
recovering enough. The idea of taking an entire week off
would be unthinkable to them. Regardless, training must be balanced
with adequate recovery.
Reg believed that layoffs are important to build up reserves,
and to allow the body to rest. Moreover, when you take some time
away from training you can't wait to get back at it and have a
renewed enthusiasm to push forward. Just as it is beneficial to
take time off from work and enjoy a vacation it is critical to take
a training vacation periodically.
When you take a layoff, don't even think about training.
Immerse yourself in other activities and enjoy the time away from
working out. Don't read training books and magazines all day and
analyze your workouts. A mental break is just as important as a
physical break.
Get a relaxation massage at the beginning of your layoff. Many
trainees always ask for a deep tissue massage no matter what, but
this generic approach isn't the way to go. Find a high quality
bodyworker who can give you a personalized massage based on the
state you're in. He or she will know what you need.

Rule 7: Start reaping the benefits of the 5x5 program
Most people think they know all about the 5x5 program, Reg's
favorite strategy for packing on strength and size. Just pick a
weight and use it for five sets. When you can do five reps on all
five sets, add weight. Don't increase the weight until you can do
five reps for all five sets. This allows for a gradual progression
and an avoidance of burning out. Simple, right? Yes, but this isn't
the 5x5 version that Reg used and recommended.
In Reg's 5x5 program, the first two sets are warm-ups, and the
last three are the primary work sets. For example, if you're using
200 pounds for the primary sets on the military press, it would
look like this: 160 x 5, 180 x 5, 200 x 3 x 5. When you can use 200
pounds for the last three sets of five, increase the poundage by
five pounds on all five sets to take it to 165 x 5, 185 x 5, 205 x
3x5. Reg referred to the three primary sets as the stabilizer sets.
When you can do a given weight for three sets of five, you've
locked that weight in, and are ready to move up. You can start with
lighter weights for the first two warm-up sets, but make sure the
poundage jumps from the first to the second set and from the second
to the third set are the same. The first two sets are
confidence-builders. Thus, if you feel tired on the first
confidence-building sets, do one or two more to build up
reassurance to attack the three primary sets.
Unlike many of today's bodybuilders that take very short breaks
in between each set, Reg recommended 3-5 minute breaks to recover
fully from each set. Also, focus on using as much weight as
possible for each set, to acquire the greatest return on your
effort.









Reg Park-Inspired 5x5 Programs
Option 1: (Two sessions per week, for busy people
or trainees with poor recovery)

Monday
Hyperextensions 3x10 (one minute breaks)

A1) Standing barbell military press 5x5
A2) Barbell bent-over
row 5x5
Take two-minute breaks in between each set of A1 and A2. Go back
and forth until all of the sets have been completed.
Barbell squat 5x5 (three minute breaks in between each set)
Thursday
Hyperextensions 3x10 (one minute breaks)

A1) Weighted dip 5x5
A2) Weighted pull-up 5x5
Take two-minute breaks in between each set of A1 and A2. Go back
and forth until all of the sets have been completed.
Barbell deadlift 5x5 (three minute breaks in between each
set)

Option 2: (three sessions per week, for trainees who have more
time and adequate recovery)
Monday
Hyperextensions 3x10 (one minute breaks)

A1) Standing barbell military press 5x5
A2) Barbell bent-over
row 5x5
Take two-minute breaks in between each set of A1 and A2. Go back
and forth until all of the sets have been completed.
Barbell squat 5x5 (three minute breaks in between each set)
Wednesday
Hyperextensions 3x10 (one minute breaks)

A1) Weighted dip 5x5
A2) Weighted pull-up 5x5
Take two-minute breaks in between each set of A1 and A2. Repeat
until all of the sets have been completed.
Barbell deadlift 5x5 (three minute breaks in between each
set)
Friday
Hyperextensions 3x10 (one minute breaks)

A1) Incline barbell press 5x5
A2) Dumbbell renegade row
5x5
Take two-minute breaks in between each set of A1 and A2. Repeat
until all of the sets have been completed.
Barbell squat 5x5 (three minute breaks
in between each set)

Option 3: (3x per week for advanced trainees who have great
recovery abilities)
Monday
Hyperextensions 3x10 (one minute breaks)

Barbell military press 5x5
Weighted pull-ups 5x5
Barbell squat 5x5
Romanian deadlift 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12
Wednesday
Hyperextensions 3x10 (one minute breaks)

Bench press 5x5
Barbell bent-over row 5x5
Power clean 5x3
Barbell deadlift 5x5
Dumbbell curl 2x5
Weighted dip 2x5
Calf Raise 3x12
Friday
Hyperextensions 3x10 (one minute breaks)

Dumbbell clean and press 5x5
Weighted pull-up 5x5
Barbell squat 5x5
Dumbbell lunge 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12
Take one-minute breaks in between each exercise and three-minute
breaks in between each set.
For more information on Reg Park, check out his booklet Strength and Bulk Training for Weightlifters and
Bodybuilders, available at Super Strength Training. Also, check out the
official Reg Park website.

About the author





Mike Mahler is a strength coach and fitness information provider
based in Las Vegas. Sign up for his free online fitness magazine at
his website.



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