Old School Bodybuilding Playlist: kzfaq.info/sun/PLK7oVKkif-qXRDEob5MKbaT0KEZRe9niu

His greatest feat of strength was keeping that leaf in place with pure willpower.

Another "missing link" is the fact that Sandow was a health crusader: he was an advocate for prenatal care for expecting mothers, and a critic of the corset. He also ran a series of facilities in England that were intended for ordinary people--including many who were in poor overall health. So his light dumbbell system was something that could be done by non-athletes. He obviously did heavy lifting himself, although, as he became more famous, he focused more and more on physique exhibitions, as opposed to strongman performances. He had too many formidable athletes gunning for him--men like Apollo (William Bankier), G.W. Rolandow, and Arthur Saxon.

Morning protocol: light exercise system Evening protocol: lift horse over head

I use this method just to maintain something close to an average physique, I'm disabled and this reminds me of the low weight, moderate rep exercises that I do in physical therapy. This won't make anybody huge, but it seems to be geared more towards encouraging people to exercises with an entry level program. If you enjoy this you can progress on to other training techniques. For me, I combine this system, with my physical therapy, stretching and daily walks, I think without moderate exercise I'd already be in a wheelchair.

Regardless of light dumbbell works or not, it was really impressive hearing him emphasize the mind muscle connection 125 years ago.

Great and nuanced video! The fact that he was a businessman is absolutely key. The system worked... to get more people into fitness. That's a win to me

The old time strength exhibitionists of the bronze era typically trained their heavy lifts in a full body routine two to three times a week. The light dumbbell system or isometrics would be done on the off days to promote mind/muscle connection and recovery. I've found great value to this system when used in this context.

There has been studies that show. Someone who sits and visualizes shooting basketball became equal to someone that actually shot the basketball. The mind can heal your body. We all have that power.

Muscle control is deeply underrated. I get a great pump when I focus my mind to the muscles I'm targeting.

If you do the exercises concentrating on contracting the muscles like it says in the book, your muscles will absolutely start to burn while doing it even with those light weights. Modern bloodflow restriction training has shown that the buildup of metabolites will help with hypertrophy so it would seem that if you were untrained and actually followed the instructions for three months doing these exercises you would experience at least some level of hypertrophy. Untrained lifters will grow pretty easily tbh. I think the problem comes from the fact that after a while, you are going to have to start taking movements closer to muscular failure to continue seeing improvements. So that either means lifting heavier, or lifting lighter weights to failure. As best I can tell though, everyone who did the light dumbbell system back in the day progressed to doing some form of additional training if they continued to improve their physique so this is hardly surprising.

Still the best system for beginners who have to learn the technique and to build some ligament strength. Also perfect for children whose bones and joints haven't fully hardened yet and for older people who just want to slow down age-related muscle loss.

Agreed. When we talk about 'lighter training' now, such as proposed by Serge Nubret, this is really 30-40% of a much larger 1 rep max (where the common percentage is between 65-85%). Not 3-4% of it. 'Light' training for Nubret was more like a 200-220lb bench for higher reps instead of 350 bench. There's light and there's 'light'.

I think Sandow's system would be really great for people for what ever reasons (health or other) can't lift heavy weights.

I'm 57 and lifted since i was a kid, but over last few years I've backed off the weight and intensity but I have to say I am surprised at the results I get . I do what he says , focus on clean technique , shorten the overall motion because I get less injuries that way. And I mix it up. I may just do pushups but change my hand positions every 5th rep. You just have to take your ego out of it

When curling, i can make a 5lb dumbbell weigh 50lbs. If you understand this, then you get it.

Though I prefer a heavier style I can assure you the system Works having used it my self quite late into my lifting journey

Its for general fitness. His muscle building program required people to join his gym where they trained with heavy weight, its written in his book.

For Sandow, the dumbbells are just an external help to feel into your muscles. Also South Indian yogis work solely with visualization and isometrics to develop their muscles.

The 5lb dumbell system is like the 5 Rites of Rejuvenation. You'd think that something so simple couldn't possibly be effective. Even worse, in the case of the Rites, it's so easy to not do them because you'll do them later or tomorrow - then you're not doing them and feeling your age creeping up on you again. Hard to believe that simple works like a miracle!

That actually makes a lot sense. If his intended purpose was to make bodybuilding mainstream what’s the best way if not giving a low barrier of entry and good wisdom for your muscles.

It’s all about concentration. The mind makes the muscle… “It is possible for any man to follow my example. It is what I live a teach. It is the mind - all a matter of the mind. The muscles really have a secondary place. If you lift a pair of dumb-bells a hundred times with your attention fixed on some object away, it will do you very little good. If, however, you concentrate your mind upon a single muscle, or set of muscles, for three minutes each day, and say, ‘Do thus and so,’ and they respond, there will be immediate development.” - Eugen Sandow, The Gospel of Strength

Of course the system works, to a point. These old time BBs were vey lean, and that's really the key. They weren't huge. They had well developed muscles and very lean. You can get good muscle development with light weights, high reps and good form(muscle contraction) but it takes great will power and proper nutrition to get super lean. That's really why people still look up to these early BBs, because we know they had very few shortcuts, and we know what kind of willpower and dedication it took. It's still really quite awe inspiring 150 years later. Another great video fren.

My guess is that Sandow's light dumbbell system builds muscle in the same way that flexing during posing builds muscle. The agonist pulls against the antagonist and vice versa. If you do dumbbell curls with a very light weight, but while contracting both the bicep and the tricep, then the force exerted by the muscles onto each other is far greater than that which is exerted by the dumbbell. The dumbbell is mainly there to assist in the movement. It's about using your own body as resistance, rather than lifting a heavier weight.

Very interesting. I had never heard of Sandow or his system - thanks for presenting this data.

These were mostly a gimmick, Sandow said they were years later if you can find his old interview he did when he was 50+ he mentioned in that interview that heavy weights were the only way to build strength. Sandow was also a big believer in cold showers iirc. There was a great website that had all these old books and copies of health and strength, he also cured scoliosis with exercise, there was this hilarious picture of before and after of a orphanage of kids that were all bent out of shape and after he trained them they all looked like mini Captain America's :)

Context is very important here. The 1890s were a wildly different time. Gyms were basically non existent. People's idea of a body builder was "those guys dressed in animal print at the freak shows". As a way to get the average 19th century person to do SOME exercise, this is a fantastic program. For your average 2023 guy who wants to get jacked, not so much. But still, if you do no exercise at all, and this is all you're able or willing to do, it's way better than nothing. Just because something won't get you looking like Sandow doesn't mean it won't help your health and fitness anyway.

My understanding is he used the Light Dumbell system as a primer for the day, early in the morning. A way of circulating blood and oxygen throughout the body and warming up the joints ligaments and nerves....In the evening he would perform his Vaudeville Strongman act and odd lifts, supports,and of course posing for the crowd. The Light Dumbell system was just a part of a greater whole.

Interesting video. Would love to see your thoughts on Dynamic Tension, and Charles Atlas more generally

Great video and super job of both analysing Sandows system and putting that into perspective. 👏

Gotta admire the fact that Sandow had an eight-pack -- though I imagine genetics played its part.

I started resistance training this year after a long period of inactivity. I'm 62 & wanted to ease into it for several months, to avoid injury. I started doing the Sandow light dumbbell method (6 lb max) and also light band work. I did only that for about 3 months and my muscle tone was very much improved. I have continued with both of those and have worked in isometrics. I do lift "heavy" (lifting to within a couple reps of failure) but usually only hitting given muscle groups with heavy 1 day a week. This is my routine now - a mix of everything. I have grown muscle mass, but at the same time I've lost about 40 lbs in 8 months. I think the best thing about thee Sandow method is the emphasis on "mind-muscle connection." I use that constantly now in any of the resistance trainings things I do and I think it really helps.

You can absolutely build some muscle with light weights of only a few pounds, using high reps. I have done this myself in the past. Going heavy might give somewhat faster results, but it also presents a greater risk of injury. Light dumbells are also something that anybody can own for a small cost, and as was pointed out, it allows for focusing on getting good technique. It's especially good if you focus on smoothness and focusing on the eccentric contraction. Personally, I think 100 reps is a bit much. I would go up to about 30 per set, at most, then take a rest between sets, then repeat 2-3 times. Do this a few times a day, and it's not that different from doing a few sets with heavier weights. A bit less wear and tear, but there's more biochemical stimulus on the muscle, which can also cause hypertrophy.

Sandow was the GOAT but, yeah, he was capping with this program 😂

Just do the Team3DAlphas Nucleus Overload training: -Train every day for 30 days - then take 1-2 weeks offs for mTor reset - Weight for 15-20 reps range 5 sets. - Not to absolutely failure or else recovery is impaired too much. Muscle Nuclei will increase = more muscle building once you restart your normal lifting routine

Sandow was one hell of a specimen, a true greek god.

I think his advice is still perfectly valid today. He's emphasizing what we nowadays call mind-muscle connection, and I wish I had given it more attention when I first started lifting.

First. Sandow lifted heavy. He didn’t just do a light dumbbell system. I’m pretty sure the man sold the system to make money. Also I’ve studied this system and trained with it. The system is when you get all the reps you go up 2 pds. Keep doing that every time you achieve total reps at the new weight. Once you get over 15 lbs this system becomes (for me) tough!

This was WAAAY before steroids were around, so we’re talking elite genetics

If physical therapists don't employ this philosophy, they should. It makes sense, especially for seniors and special needs folks.

Similar to Charles Atlas training programs, The problem with internet generation bodybuilding are stuck on the idea of bro split Do same workouts year in year out , exactly the same weights not doing anything to stimulate muscle growth Read books from the 50s 60s and 70's, they would have a period training Olympic lifting Power lifting Strength training Body own weight exercises High rep endurance workouts Full body workout Upper and lower body workout And so on

I am working with the system. Its the best system for the small homegym routine. I splitted in 3 workouts with max 15 minutes per day. "Day 209 in Sandow's Light Dumbbell System" is working

Appreciate your videos young dude!👍

I think it was the original form of muscle control/static training. And yes the more your mind can connect with the right muscles and the harder you can contract said muscles...the greater the stimulus and trigger for growth! When bodybuilders pose, that's muscle control. Think about all the muscles in your back you cannot see yet they flex 10s of muscles at once, maximally, briefly

Try watching Will Tennyson's training with Phil Heath and you'll see the focus there was the same: muscle control. It's still relevant today

body building is about living as long as possible while being as physically fit and independent as possible, how many years of nonaided life, injury free or with enough health/fitness to compensate for minor injuries as well as potentially healing them way faster.

I wouldn't lump the chest expander in with the light dumbbell system. The chest expander is a S tier piece of home gym equipment

Swingbell training is actually quite difficult. I used to do it when I was in the army, and I was SO strong back then, and the rotation and swinging is what makes it so effective. You can smoke yourself with 20 reps on each of his swingbell exercises. My dad gave those exercises to me when I was a kid, and I was always stronger than everyone else.

I was a 99 pound weakling, I started with Isometrics and pushups, really surprised the football team when I asked to bench with them. that was 5 decades ago...

It works for me. I've done it for 23 years, it keeps my muscles strong and well developed, my biceps is still 45 cm and I'm 50.

I am 66 years old, run a gym in Germany, and have transferred the idea of Sandow's Light Dumbbell System to the Cybergenics training programme, which I learned about as a young man. I hurt myself with it, because loads of 90% are required in the original programme. I only realised the problem a few years later, after reading Sandow's publications. This meant for me: All heavy loads are replaced by loads between 40-60% 1RM. The exercise selection remains the same as recommended in the Cybergebics manual from 1988. But heavy squats are replaced by air squats and heavy bench presses by very light bench presses. The same applies to neck presses and shrugs, or barbell curls. I know the programme by heart, of course, because I've been in the business as a coach for 40 years. I have never taken steroids, I eat what I want and I like to drink beer. I can say one thing: it works, with or without beer, and it's practical and safe because there's hardly any risk of injury from heavy loads. Depending on the low loads, the number of repetitions is between 15-30, if possible even 50 repetitions, for example in the leg press exercise or abdominal exercises. All in all, you can easily do 800-100 repetitions per workout. This consumes a lot of calories and a diet is usually superfluous unless you are aiming for competitions. Kornelius.Ruks2@gmail.com

As much as I don't think that doing sets with hundreds of reps is an efficient workout program there is a strong argument to be made that doing this regimen would be more effective than you might think. The real measure of intensity with training is the amount of force being generated , multiplied by the time under tension. We do reps to ensure that the muscles are activated in more than a single, contracted position, so with these workouts you're potentially avoiding the issue of rushing through reps to try and lift heavier than you should. If by moving a small weight 50 times you're moving the equivalent of a heavier weight 5 times with sloppy form, except with less scope for injury, you will see gains and an overall improvement to your conditioning. The biggest flaw I can see is that by doing so many reps the increase in the level of intensity when going up to the next size of weight is much greater than the equivalent for lifting a heavier weight for lower reps. Increasing the load by a kilogram is going to be much more challenging for the person who lifts it for longer and does more reps, so it would be very easy to get stuck in a plateau with your training if you don't introduce variations into the routine that challenge the muscles to manipulate the load differently.

I have to input my opinions here. My first set of dumbbells were 5lb. I did consecutive sessions day on and off for optimal rest time. They do not work. I was doing 300 or more reps at my peak and you will definitely become bored far faster than you will reach failure. It may work for others, but for me, it was a huge waste of time, feeling almost no resistance the whole while.

On the subject of Mind-Muscle connection, if i remember there is some evidence that thinking hard enough about a movement can stimulate the nerves and/or muscles involved in the process. Not as well as actually doing it, but it appears that there's something to be worked with there.

I do no more than 20 reps in each exercise. It's all about total and maximum muscle contraction at the end of each movement so it's a mixture of isometric and dynamic principles. Sandow was not the inventor of the system, you can read books of other authors. The best of which is The lost secret to a great body. I'm 50 and my biceps is 45 cm thanks to the system.

You forgot that the dumbella you got were unqiue and had to be squeezed in order to use which was perfect for his method.

Amazing video!

Loving thinking about, “The stimulus doesn’t actually come from the dumbbell; it comes from the mind. The dumbbell is kind of there as an accessory, but ultimately it is you who must have full control of your muscles and force them into maximum contractions. That is what makes the workout challenging.”

ancient philosophers were cut huge arms veins abs sliced so now were they made TO LOOK LIKE THIS?

The biggest thing for me is that people shill this means for getting gains, of that I am really not convinced .

The older i get, the lighter i go with higher reps, around 100. It prevents injury and increases flexibility. Do it correctly, the mind-muscle connection is developed.

The light controlled method is definitely better if you are over50. Maybe not that light, but high reps. I get a workout pump without feeling like something is being damaged. I'm 58.

Fascinating man Sandow. I think the mind and body connection is all encompassing in any athletic endeavour. Push just below your limits OFTEN is far more beneficial to everyone from pro athletes to beginners. I vary my training a fair amount but rarely do potentially dangerous things like 'no pain, no gain' 'go hard or go home' etc. I like to train most days and want to continue this way until my forever. Today was a good (bad?) example of my own connection. I hate back squats but thought I would give them a go...even after aggravating an old upper back injury last week doing the same thing. The bar just doesn't seem to sit comfortably on my back no matter what I do. So physically and mentally I was in pain but perservered...why? I ditched back squats for Double Kettlebell Squats. I prefer them for obvious reasons but I'm not a master at them. So I'll master them first. Maybe another 1000 reps of practice 🤔 Also for building muscle I like the old DeLorme protocol. Look it up and you'll see similarities to Sandow's philosophies. It's worth noting that a lot of the modern science just proves that the ancient athletes were right through there own experiments. No social media, influencers or marketing investments. They had to show case there feats to the public to prove they were strong. Sandow also devoted the time to look lean and muscular like the extremely old school greek gods 😊💪

Seems to me that "muscle control" lives on today as "mind-muscle connection". It's still the right way for people to get started: lighter weights, controlled tempo, and "feel" the muscle contracting.

This would kill my fragile tendons now but that is how I trained when I was just a kid

Thank you so much. I think a lot of people belittle the mind involvement in muscle building in general, and the effect of consciously contracting muscles without using weights. I didn't use Sandow's system, but I do yoga and aerobics while consciously contracting my muscles to condition my body for pole dancing, an extreme sport that requires a lot of body manipulation in the air. A lot of my instructors and pole mates thinks what I do absurd, since I don't do any weight lifting, other than lifting my own weight. Yes, I progress in pole slower than my pole mates who do weight lifting, but the amount of injuries is extremely less. (To be honest, it feels like the turtle and the hare race at this rate 😅. They reach a certain level fast and then they sustain an injury, and while they're recovering I slowly reach the level they've reached). So, I think Sandow's method is great for a beginner. Understanding your body is the best way to prevent injuries. And why the rush people? Have fun 🎉

Max Sick also said in his book "I don't say you are gonna get strong by just doing it, but It is needed te better mind-muscle connection, which is essential while lifting heavier" (I used my own words to say what he said)

The dumbbell is more than an accessory - the dumbbell weight although light allows an initial tension to activate the muscle you are trying to contract using that mind muscle connection - this was advocated (although with heavier weights) by many bodybuilders in the 50’s through the 80’s - the light dumbbell system allows beginners to make a mind muscle connection safely with lighter weight which can scale heavier over time.

I love your channel, you have valuable information, excellent delivery, and a precious message. Thank you so much for making this content ❤

Its all about the contraction. Thank you! ❤

It’s a form of isometrics. The key is to really contract the muscles while doing the exercise. He sold special dumbbells that were split lengthwise, the two halves separated by springs. You were to squeeze the halves together while doing the routine, forcing the contraction. I combine the light weight system with conventional exercises, and find I usually reach muscle fatigue quicker with Sandow’s system.

im contracting while im eating cheetos

It worked for him!

This method definitely works and I've never realized it was an older method till now. This is how I have been training for years and the secret sauce these modern bodybuilders won't tell you.

Secret is internal resistance. The weights are just a catalyst

Well of course it works, Hypertrophy is about blood flow causing expansion in muscle mass thus an increase in potential strength in daily life. High weight, while a very valid method is not required.

That's an awesome video! And for me, Sandow's system seems much more directed to motivate people to start a routine of exercises and be healthy! 🤔

Great video, informative and interesting as always 👍💪😎

The OG natty was an ancient V-shred lol

Muscle Failure was taught to me in the Army. It doesn't occur when your pump becomes searing hot and painful. After that pain comes a numbness, then eventually the muscle simply won't push/pull anymore no matter how hard you try. That's Muscle Failure, military style, and I suspect that oldschool tradition came from soldiers from many years past, like many of our military traditions. This, I believe, is the secret to training from what you call, "The Bronze Era of Bodybuilding."

I think Atilla and other golden era strongmen were using light dumbbells systems to develop joint and tendon strength so as to prepare the body for the max effort skill lifts they routinely performed. The “side-effect” for untrained people would also be a small amount of hypertrophy. They used the latter to market the system, but I think originally it served a different purpose. You even see this in Louie Simmons’(Westside Barbell) work with his lifters. Simmons says, “Very light resistance starting at 25 and up to 100 reps are intended to build strength in not only the muscles but the tendons, ligaments, and bones by stimulating blood flow in these areas by using rubber bands. This is just a modest review of how to build eccentric, concentric strength as well as building isometric strength.” He, of course, is relying on the research of Kurz, Zatsiorsky, Siff, & Kraemer.

This method got me into shape and actually made a bigger and longer lasting impact than any one time I tried getting back into shape. I don’t care what anyone says about it, if you do it right it does you right

This makes perfect sense to me as a trained dancer. Look at some of those dancer bodies, they look like they lift weights, but they don't. Calestenics is similar.

This is a great video with brilliant content. Thank you

Thank you❤

I remember reading something Franco said years ago regarding "when I lift a weight it is heavier than when you lift it". Referring to his ability to contract the muscle harder with lighter weight. I recently was diagnosed with a double hernia and have been advised not to lift weights til 2 months after a surgery I have scheduled. So I started "lifting imaginary weights" and contracting my muscles like I was lifting (trying to keep the core from contracting of course). To my surprise I not only got quite a pump but was sore the next day. I have been lifting for many years by the way. I think this will definitely help keep muscle until I can lift again and will likely improve my mind/muscle connection for when I again return to the weights.

Worked with me

A great way to visualize your success in training I think its good!

he mentioned going light every day but also going heavy once or twice a week.

Men had way higher testoterone levels back then, so it was easier to build muscle. Also there are others such as Bobby Pandour had a similar physique with similar workouts, except for the legs

I knew this was possible, very smart man. Amen.

The light dumbbell system was more of an introduction to properly use mind muscle connection before going heavy 💪

Ive been researching and experimenting with the light dumbell system to keep training following lower back injury and made 3 videos on my channel about the Professor Attila routine, which Sandow clearly must have adapted his course from. I think with the full concentration applied you definitely get a workout from it, and i found that when returning to the heavier exercises i had plateued on, i could do more reps. If the intention is for lifters to do this every day i would imagine tendonitis could be a risk, but as i train with power rack etc outside its something i can throw in on a rainy day or after 2 or 3 heavier sessions, to achieve a different stimulus. Perhaps that was Sandow's approach as from pictures of Attila's gym there were plenty of heavy looking weights to be seen, and with shot loaded barbells he could no doubt apply very gradual micro increases to maximal lifts over time. Here's my introduction to the workout with a old school comical twist kzfaq.info/get/bejne/eKlhqcSUkpnKimQ.htmlsi=wBfICoLe9dFKl5JP

Yes, it is all good

Okay,a big part thats not mentioned, is his diet.Foods now,are high in sugar,processed sugar,preservatives,steroids injected in meat,chemicals on vegetables and in meat,etc...

I never knew about this system but he was totally right: the building of body mass is directly related to the brain-muscle connection. As for your last question, why people don’t use it today? Not because of evolution but simply because anything of the mind is always harder on people since it requieres the sensitivity and effort to connect in a level that most individuals are unwilling and unable to do. It is mind laziness what makes people to build body mass through brute force that doesn’t train the brain-muscle connection-control. A good example of building the body muscle mass by pure brain-muscle connection without the use of a single gymnasium weight apparel that we have is in nature in every single animal and right in front of our noses. Animals are naturally very athletic and that is because animals all apply the very same principle of brain-muscle connection and not because they ever go to a gym and lift weights. Good examples are cats, horses, deer, lions, squirrels, and ti us humans specially all primates…actually any monkey are better muscled build than humans and without them ever going to a gym. Primates naturally they all apply the brain-muscle connection to build the powerful muscles they have unlike humans in our mind laziness to connect our minds to our muscles.

Yeah man, you've hit the nail on the head. 💯 I experimented with Attila's light dumbbell system a few years ago; it's fun and everything but like you said, it needs to be viewed in context. It was a way of getting people into fitness at a time when commercial gyms simply didn't exist like they do today, and in that sense it totally succeeded. We wouldn't be where we are today without Sandow, but were he to appear from the Heavens and see the kind of equipment we have access to now, he wouldn't command that we stop using the pec deck or squat rack in favour of 5lb dumbbells. 😂

Lightweight high rep is Is what they have me doing at physical therapy for my shoulder

BRILLIANT as we can only do as much as our JOINTS ALLOW! This SAVES THE JOINTS- His students DO LOOK 'MASSIVE"

i have a history of very bad tendinitis in both shoulders and i cleared it up with light dumbbell work. imo the advantages of lifting light weights are 1) you can focus deeply on position and technique, and 2) it promotes circulation to your tendons and ligaments