Heavy / Light Workout Routine

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Heavy / Light Workout Routine

Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in aprimitive era – I say that facetiously – before triple ply this and uber ply that. Some speculate that if Kaz would have trained using modern gear, he may have hit a three lift total of 3,100+. This may or may not be true, but it sure is fun to speculate.

Now, let’s get down to the point of this article. Bill Kazmaier’s training philosophy and routine.

Powerbuilding. Bill Kazmaier may have been the first true powerbuilder. He trained heavy,

working the three main lifts with all assistance work twice a week. Yes, you read that correctly. The Kaz used an animalistic high intensity, high volume workout routine. He hit the deadlift, squat and bench twice a week.

Heavy/Light. Bill Kazmaier used a heavy/light approach to training. His first bench pressworkout of the week was heavy, and his second was light. Bill alternated heavy/light workouts on squat and deadlift days. But the volume remained on all training days, and the workouts were always long and grueling.

Eating. To say that Bill Kazmaier ate big is an

understatement. And as the years pass, I’m sure the stories of his eating will grow like tall tales. It is currently said that Bill could swig down an entire gallon of milk in one sitting, and easily destroy a buffet.

Pre-meet Training. As the Kaz approached a meet, he would cycle down on reps. First Bill

would use an 8 rep scheme, then cycle down to five reps, and finally heavy triples.

Bill Kazmaier Routine. Monday

Bench (heavy) warm up, then 4 sets x 10 reps Wide Grip Bench 3 sets x 10 reps

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Front Delt Raise 4 sets x 8 reps Dumbell Seated Press 4 sets x 10 reps Side Delt Raise 4 sets x 10 reps

Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps Tricep Push Down 4 sets x 10 reps

Tuesday

Squat (heavy) warm up, then 4 sets x 10 reps Deadlift (light) warm up, then 3 sets x 10 reps Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps Seated Hammer Curls 4 sets x 12 reps

Standing Curl 4 sets x 10 reps

Close Grip Chin Ups 3 sets x max on each set Seated Row 4 sets x 10 reps

Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps

Thursday

Bench (light) warm up, then 3 sets x 10 reps Wide Grip Bench 3 sets x 10 reps

Narrow Grip Bench 3 sets x 10 reps

Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps Front Delt Raise 4 sets x 10 reps

Tennis Backhand Cable Extensions 4 sets x 10 reps Prone Tricep Extension 4 sets x 10 reps

Saturday

Deadlift (heavy) warm up, then 4 sets x 8 reps Squat (light) warm up, then 4 sets x10 reps Shrugs (heavy) 4 sets x 10-15 reps

Seated Hammer Curl 4 sets x 8 reps Concentration Curl 4 sets x 12 reps

One Arm Row – 3 positions 3 sets x 10 reps Wide Grip Pull (down to chest) 4 sets x 10 reps

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Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps (Ab Work When Possible)

Bill Kazmaier 10 Week Bench Press Routine. Bill used this routine to set a world bench

press record.

Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day.

Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench presses, 360/3/10. Deltoid work same as week one. Modified triceps presses, 310/4/15. Decline triceps presses, 345/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide bench presses, 385/3/10. Assistance work same as my light day.

Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3. Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

Week 5:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises, 85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

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Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow and wide bench presses, 420/3/10. Assistance work same as my light day.

Week 6:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week 5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow and wide bench presses, 430/3/10. Assistance work same as my light day.

Week 7:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5. Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

Week 8:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week 7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Week 9:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises, 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Week 10:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5, 635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light day.

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By alternating heavy workouts with light workouts you will help maximize your training progress. Heavy workouts with long rest periods help maximize testosterone levels. And lighter fast paced workouts maximize growth hormone levels. This is one of the most effective approaches for building muscle and strength in the fastest time possible.

A good way to incorporate both types of workouts is to divide your workouts so you work half of your body one day and the other half the next. For example, you can work your back, chest, biceps, and calves in one workout. And train your shoulders, thighs, triceps, and abs in the next workout.

A sample workout would be:

Monday:

(heavy power day approx 5-8 reps per set, rest 3 minutes between sets)

Chest - flat barbell bench press 2 light warm up sets

3 heavy sets of 5-8 reps

Back - deadlifts 2 light warm up sets 3 heavy sets of 5-8 reps

Biceps - standing barbell curl 1 light warm up sets

Calves - standing calve raise 1 light warm up sets

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Tuesday:

(heavy power day approx 5-8 reps per set, rest 3 minutes between sets)

Shoulders - seated barbell press 2 light warm up sets

Thighs - squats 2 light warm up sets 3 heavy sets of 5-8 reps

Triceps - close grip bench press 2 light warm up sets

Abs - standing cable crunches 3 heavy sets of 10 reps

Wednesday:

REST

Thursday:

(light fast paced day approx 12-15 reps per set, rest 1-2 minutes between sets)

Chest - incline dumbbell bench press 1 light warm up sets

3 medium weight sets of 12-15 reps

Back - wide grip pull downs 1 light warm up sets

Biceps - seated incline dumbbell curls 1 light warm up sets

Calves - seated calve raise 1 light warm up sets

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Friday:

(light fast paced day approx 12-15 reps per set, rest 1-2 minutes between sets)

Shoulders - seated dumbbell press 1 light warm up sets

Thighs - leg press 1 light warm up sets

Triceps - tricep dips (add weight if needed) 1 light warm up sets

Abs - frog kicks

3 sets of 20+ reps with just your bodyweight

Saturday:

REST

Sunday:

REST