This is excellent! Well done!

Biceps & Shoulders 1:00 Bicep Curl x25 Each 2:15 Reverse Curl x25 Each 3:37 Crusifix Curl x10 Each 4:20 Crusifix Curl x10 Simultaneous Chest & Back 4:55 Fly & Reverse Fly x10 5:24 Pulldowns x10 Each 6:05 Trap Raises x10 Each 6:45 Lat Twists x10 6:55 Wrist Twist x10 Forward x10 Backward 7:20 Strike x10 Each 8:00 Lat Pulls x10 Each 8:46 Press up x3 Core & Legs 8:58 Leg Raises x8 Each 9:30 Full Sit-up x10 11:00 Double Leg Raise x4 11:22 Thigh Squats x10 11:58 Glute Squat x8 12:25 Side Bends x10 Each Saving this here for myself and anyone else who needs it. Remember to increase reps per day.

I tried it. It works!! The body doesn't know the difference. So light weights work as long as you fatigue the muscles. Strongest I've ever gotten was from this routine.

Couple points. This is, in fact, Prof. Attila's training system. Sandow advocating increasing the number of reps for the bicep curl and then increasing weight by five pounds once one has gotten to 120. Also, Sandow wanted the knees bent so the legs are continually engaged.

This workout is actually killer. I did it with 10 lbs dumbbells. If anyone is doubting it try it. You have to focus on the specific muscle you're targeting and squeeze the life out of it you can't just lazily go from point a to point b with the weight

This is an excellent workout, even for women. I was doing this exact workout for a few months but then life happened and i stopped working out completely for 5 months. My arms still look amazing. I started back up today.

This is very much more then just fitness it’s di purest form of self discipline and consistency of focus… well done bredda 🤙🏻

You've exposed me to so many new training ideas/systems, and I'm beyond grateful for that.

I did the basic course of Strongfortism... It worked very good😊

I think it's a perfect workout. I'm starting to do some of these . The lighter weight(I even used my 2lbweights) seems to let you focus on the muscle and motion instead of how heavy it is. I think these first round of bodybuilders look perfect ,amazing. They look like Greek statues except a little bigger. Glad I found this! Thanks Sandow and thank you for this vid!

Incredible. Love the production on this mate. Great work. Sandow would be proud.

I did this routine for awhile and I think it has a lot of good to offer, particularly for someone just starting out or someone wanting to get a workout in with limited equipment. I was wondering if anyone has tried these same movements and rep ranges with resistance bands. It seems that this would line up with Sandow’s philosophy.

Its nice to see how many ways you find for training 💪💪 have a nice week 🙏

You are a legend. Thank you, Tim.

Intrigued. Excellent work out, demanding without forcing strain. Thanks.

Brother! Such a great video! So clear, and probably the only one in yotube that make the comment on the different type of squats! thanks for that, you got a new subscriber. By the way, would you mind sending me a picture of the poster with the exercise list? I´veen looking in the web for it with no result.

Love the crucifix curls. I heard Jay Cutler say if you wanted to make the biceps blow up, work them with the triceps. So true plus you are getting maximum contraction on the biceps in this position.

Ya the Sandow workout was about the mind/muscle connection and you do it right unlike other vids I have seen on youtube guys deciding on their own accord to throw 10kg+ dumbells around as if Eugene Sandow just wasn't able to lift those weight so they do so because they can. We call those people Gobshites. But you're not a gobshite, well done.

I did this system without knowing it when I was a teenager, for a period 4-5 years. It was because I did not have patience nor money for a gym membership. So I did tons of reps with 4kg and bodyweight exercises and cardio. I can not say I got huge, but I was muscular and fkn chiseled.

The Dumbell light system works I used this system to win the the Natural Bay Area and place 3rd in the Natural US and to compete in the 2008 most prestigious Natural Olympia. Take a 5 pound Dumbell slow down the monentum to make heavier. Trust me you will get an amazing physique. If I did it you can also

just getting into the sandow workouts...its fun and hopefully I will burn belly fat also ...I love classic books and trainingsystem ...by the way great choice of music..takes me back to 1920s

I like these because it seems like it seems like they could definitely fix a lot of shoulder issues. Definitely gonna give it a go alongside my regular training. Eventually i wanna look into his heavy training as well :)

the music 😀

A lot of people will not appreciate this system because modern bodybuilding/gym culture. Weights are supposed to be light. Really light. It doesn't get any more "mind-muscle connection" than this.

To be honest, the idea behind it is definitely right, but the application suffers from the time it was made. A more solid approach to light training exercise would be to actually being in a certain weight range, around 50% to your max 1RM, and trying to reach failure. I've recently switched to light training, and I currently making real gains but it has to be think through a bit more than just following a hundred years old regiment with its flaws. You could totally, judging from your current musculature, lift about 3 to 5kg and do several sets of 20, personally my system works like that: - I start with 4 x 15 then I had a rep at each new session if the previous one was successful (meaning managing to finish the 4 x 15 in this case). - Once I reach 4 x 30 after several weeks I add a set and go back to 20 rep. Once I reach 5 x 30 I add a set and go back to 6 x 22 up until I reach 10 x 30. - Once I reached 10 x 30 I add a kilo and now start at 5 x 20. I usually do three session for each small muscle group, each week, so it does takes time but not that much. If you want to go even lighter then you have to do more rep (around 50 reps) the goal is to build a strong MMC but also to deny every possibility of cheating, but ultimately the key factor is to reach true failure, if you're not reaching muscle failure then it means you're going too light with too few sets/reps. It's basically progressive overload but instead of adding weight we add reps/sets. This is far safer for joint, far easier to reach failure of the concerned muscle, it allows a better control especially of the eccentric part of the movement, but the downside is that it does takes more time. But the results are better in my opinion, I would often failed to reach failure with a traditional 3/4 x 8-12 type training. Now my muscle are almost always sore the next day, the burn is almost unbearable while working out but the muscle gain and the progression is linear as heck. The stimulus to fatigue ratio is golden! I don't want to even go back to heavy training, and will just going back to it in several months to shock the muscles and kickstart new gains. Light training is indeed superior.

Very informative and interesting! Thank you for posting!

Hello Tim, that’s for this video. Does anyone know where to get any of the spring grip dumbells from in the UK? Can’t find them on a google search.

Good display but try adding contracting the muscle before each rep doing the movements slower and releasing the contraction of the muscle at the end of each rep. It takes time but you can increase the reps and you will see increases in hand and forearm strength. Your muscles will feel denser because the burn you get is intense

My neighbour has never returned my 2.5kg dumbbells, so instead of being sensible and starting with no weights, I ordered 3kg dumbbells. First workout, 48 hours in to a fast, on a carnivore diet. Just tried to do a pressup and there was no gas in the tank. Next time I do this on a fast day, will have to make many breaks, probably over the whole day, in order to refuel glycogen levels. My dad had blue coloured spring dumbbells, never saw the use of them - am wondering if Sandow lore was handed down to him? Thanks for translating the chart to this video!

I really like the video. Have done the routine many time. Some of the transitions are too quick. Need to give the viewer slightly more time. E.g. going to the floor for the press ups. Flute and harp music is great.

Very interesting content, thank you for sharing man 👌

Loved the video!

Thank you for this demo!

Great video but cannot find the five additional Sandow exercises.? What is the cite

thanks, gonna try it

Hey Tim, I love the content you upload and the fresh (this time re-freshed) attitude towards training. However, this time I don't understand the benefits and intentions behind this method. I probably missed it, so if you could shed some light on: 1. It's benefits 2. the intention behind it 3. How do you measure progress in this practice? Much love and appreciation 🙏 2.

Where can I get one of those charts ?

Thank you. Do you recommend this as a supplement to other routines? Or will this alone build a nice slender physique?

Can you talk more about the progressions of the program. Ive found it quite hard to get the right information on how one should progress on the LDS. From what ive read I believe sandow said to increase the number of reps on each excercise every 3 days and also can go up in weight of dumbells up to 20 lbs.

Thanks! Sometimes numbers are coming out funny. Uploaded at 01/23/2023 , 2123 views 21K subcribers

light weight babyyyy

Pero estos ejercicios que son para hacerlos todos los dias o dias alternos muy bueno el vídeo un saludo

Song?

Ciao Tim, è possibile avere una scansione a 200 DPI del poster murale? Contraccambio con scansione della copertina di Sandow Magazine 1899. Grazie anticipatamente. Ciro Santarpia.

I literally just got a bicep pump by curling nothing for about 50 reps 😂

I thought the point was to flex the muscle with each movement, but you say relax the muscle and just go heavy on focus/feel with mind. Do i misunderstand the need to flex the muscle?

What is the music being played please? It's great!

Can anyone please give the instructions, while doing the exercises are we force to flex during the whole movement or only flex at the first movement or the end movement, like end of curl?

Light weight baby!

This workout can be improved by reversing the sequence.

so this is full body workout then targeting every muscle and abs ?

How hard / intense are you suppose to squeeze?

how many times in a wk

You mention a second part where can I find it?

"with no music" then proceeds to play music

Has anyone tried this with a heavier weight?

The rear deltoids do not really do anything during crucifix curls. At best that is an isometric hold.

For increased effect, do it with your eyes closed

is it everyday or 3 times a time?

Sir ,does here anybody know about atleast one person ,who with this exercise system ,repeated what Mr Sandow did in his various shows /feats of strength ? After Sandow why we dont have another strongman who could match even 10 % of what Mr Sandow was able to do ?

Where did you get the spring dumbbells at?

Hip flexor raises the leg

Where is part B?

One thing people get wrong about this is firstly, sandow said that after 3 to 6 months using this program one should have worked up to using 20lbs dumbbells and then one was to continue their training with a traditional weight lifting routine. In addition to this people seem to forget that he and his students used the light dumbbell system in combination with their wrestling and gymnastics training.

How many sessions per week with this routine?

don't you think the 2ed exercise is useless ?

This is great, pal! Killer workout and your instructions are spot on. Only fail is that annoying flute soundtrack 😠 Lose it - it really makes it difficult to concentrate. Otherwise, thanks 👍

1.5 kg = 3.3 lbs 1 kg = 2.2 lbs

You have to literally tear the muscle fibers for growth. Show this system to Ronnie Coleman or other Mr Olympia and buy some earplugs for the barrage of laughter.

My Genetics have always responded best to light weights with multiple reps/ sets...

Doing push ups is not light weight 🤔

Na ja,können alte Menschen machen zur gesunderhaltung. Muskeln werden so halt keine aufgebaut. Ich habe monatelang nach Sandow mit sehr leichten gewichen trainiert. Ergebniss war Kraft und Masseverlust.

what's funny is people are still buying into this scam a century later

There is absolutely no proof whatsoever that this system is what built his physique. It has been speculated that he only wanted to sell his book and make it appealing to the masses. There are mentions of him achieving great feats of strength. Did 5 pound dumbbells allow him to do that? Doubtful. He most likely just did standard strongman stuff like everyone else in his era.

This looks incredibly useless , Can you lift 50lb over your head with this

This is useless.

Good stuff! Glad to see another take on this system! I've actually been increasing weight doing this particular system and have gotten some mass from it, but the underlying idea IS certainly to focus on the contraction of the muscle more than anything. 🫡💪🏼

You are doing ALL of the exercises completely wrong.