Table Of ContentOreste Maria Petrillo
in collaboration with
Francesco Schipani
THE BLACK BOOK
OF OLD SCHOOL TRAINING
How To Quickly Improve Your Muscle Mass And Strenght With
No Plateau
Disclaimer
The training strategies contained in this book are the results of years of
studies. The achievement of physical improvements similar to those obtained
by the athletes illustrated in the book, is not guaranteed.
The authors reserve the right to update or modify the contents, according
to new conditions.
The material presented in this document is for information purposes
only; the authors assume no responsibility or liability for any attempt to
simulate or duplicate the actions or contents contained here in any
interpretation or possible implementation of this material is assumed at your
own risk. In the presence of a physical condition, do not workout without a
physician’s authorization. The exercises illustrated in the book must be
learned under the guide certified trainers.
All rights reserved
Any reproduction and distribution of this document, in any form,
electronic or mechanic, is forbidden without the author’s written
authorization.
INDEX
INTRODUCTION 6
THE BEGINNINGS 9
WHAT ARE YOU LOOKING FOR? 16
OLD SCHOOL EXERCISES 19
WHAT DO YOU NEED? 52
TRAINING EXPECTATION WITH EXERCISE 56
OLD SCHOOL" ATHLETES 59
15 COMMANDAMENTS 154
“OLD SCHOOL STYLE” NUTRITION AND
SUPPLEMENTS 156
OLD SCHOOL STYLE STRONGMEN NUTRITION LIFESTYLE AND
TRAINING 185
OLD SCHOOL STRONGWOMEN LIFESTYLE 212
OLD STYLE SCHOOL ENCYCLOPEDIA 248
OLD STYLE ARTICLES 249
QUESTIONS TO MASTER ALBERTO GRILANDA 281
INTERVIEW TO PROF. FILIPPO MASSARONI 284
BONUS:OUR OLD SCHOOL ROUTINES 290
WHO ARE YOU? 303
OUR “OST” TRAINING 313
ACKNOWLEDGEMENTS ABOUT OST METHOD 330
CONCLUSIONS 335
Appendix A: Old School Filmography 339
Appendix B :Mr Universe, photo 385
INTRODUCTION
“If youworkout but you do not get any bigger, you either reached your
maximum potential or you are doing something wrong”Reg Park
Hi and welcome to the one and only “made in Italy” old style
bodybuilding workshop.
We are Oreste and Francesco two sports and bodybuilding enthusiasts.
Oreste is a personal trainer, Francesco is a mentor to all those who need
advice on how to obtain the best results from training and created the
renowned Facebook group “Old School Training physical culture”
considered a real milestone by the fans.
How did this course start?
It was a spring afternoon when Oreste from Campania and Francesco
from Calabria, met on Facebook; both attorneys at law and both writers of
bodybuilding articles (somehow like Brooks Kubik).
It was immediately clear that they shared common interests and they
both desired to share with others what they had learned through years of
trials and errors.
“Old style training” requires few principles and a lot of practice.
“Since the beginning I have been of basic exercises, as Reg Park taught
me. Bench press, chin - ups, squats, rows, biceps curls, pullover, these are
the exercises that allowed me to target most directly each bodypart. I have
followed Reg’s teachings to the letter. Basic exercises built strong
foundations, a muscular nucleus upon which I have been able to build a
winning body. Reg Park’s theory was based upon the achievement of sizable
body mass before working on details and quality.” Arnold Schwarzenegger
We will show you the lives and the workout routines of the bodybuilders
of the past, from Italy and abroad.
Will you get results?
We can only tell you that if you do not get results through these workout
routine, no workout routine in the world can help you.
Act now, before other bodybuilders they will rush to buy this amazing
book as soon as they find out about its extraordinary contents, and your will
be left behind, in a sad admiration of their amazing growth.
Ready to start? Turn page then!
To your massive body, Oresteand Francesco.
“What are the keys to maximum muscular growth? In my opinion there are 3
keys to maximum growth: 1) chose exercises which involve the
greatest number of muscles fibers, such as bench press, military press,
heavy rows, squats, etc; 2) keep your reps relatively low, between 6
and 8; 3) execute numerous sets of these exercises”.
Bill Pearl
“Study the life of great lifters. There’s much more to learn from them than
sets and reps. Try to match their spirit, their determination, their
perseverance and their character”
Brooks Kubik
THE BEGINNINGS
“It won’t be long before in the cities and in the country, at sea and
mountain-tops in the barracks and in the shops, in the fields in school, in the
labs and in the gyms, the athletic figure of a bodybuilder will rise massive to
witness the reconquered physical beauty. By this movement of strength and
beauty, artists and poets will be inspired to write in the history of this old
world one of the most beautiful and touching pages of human conquests.”
John Vigna
If we told you there is a sure method, tested by thousands of
bodybuilders that allows you to reach your full genetic potential in the
shortest time, you would want to know it, wouldn’t you?
Right now, you have in your hands a book that will greatly affects your
approach to training. We trust you will read this book with the same tenacity
we’ve had in writing it.
That you are reading now may seem just empty words but they will
inspire your thoughts and feelings beyond their meaning, unveiling a unique
power, almost magical.
We will pass on to you the unchanged fundaments of this sport, the
basic truths Sandow lived by and applied in his training, the very same rules
which will apply to your great grandchildren too.
We assure you maximum reliability and competence, but you must
promise that you will follow our advice.
Do it now. Today is yesterday’s tomorrow. If today you don’t look as
muscular as you had imagined yesterday, it means that you need to change
your workout routine if you don’t want that tomorrow’s image in the mirror,
is the same as today.
We can really help you. Keep reading, carefully.
Many guys today brag about their strength or their physique. Some
boost the load used to squat or deadlift by 220 pounds in one year, some
achieve 16 inch arms after one year, or bench press 220 pounds.
How many of them do not use steroids? This word has become taboo.
People whisper when they say this word, because they don’t want to be
accused of being neither, jealous nor incompetent. It’s easier to train someone
on steroids because should the trainer fail, drugs would come to help.
“Natural bodybuilders should always follow a “full body routine”. His
was the kind of routine bodybuilders in the forties, fifties and sixties would
utilize to build their bodies, usually working out 3 time week”Bradley
Steiner
Would you trust a trainer used to training athletes on steroids? Would
you follow Jay Cutler’s, Ronnie Coleman’s or the new Mr Olympia’s
workout routine? Would you trust someone who suggests you follow a
champion’s workout routine, without knowing if that champion, who didit
and conceived it, was a superman thanks to the use of anabolic steroids?
You see, my friend, nowadays steroid abuse has become as normal as
taking supplements; a west Virginia’s study reports that the main reason
driving to usesteroid, is to improve one’s physical appearance, appearing
bigger and better. 43%, almost half of steroid users, are driven by this
motivation.
This percentage is about double the one referring to the motivation of a
professional athlete, that is to improve his or her performance, and represents
22% of the users. If you think that 36,8% of steroid users do not even practice
any sport, you realize that now days, the concept of bodybuilding has become
more and more often synonymous with steroid abuse. Unfortunately, the sad
truth is that professional bodybuilding today would not exist without steroids.
It’s a fact, you might not like it. The truth sometimes hurts, it hurts us even
more than you.
“People ask me why don’t believe in workouts pushed to muscular
failure. In today’s bodybuilding, many people believe that working out to
muscular failure, is the only way to achieve maximum growth.
My answer is simple: if you do, for instance nine exercises in a routine,
3 sets per exercise and every set is pushed to failure (you can’t complete
another rep) it means your muscles caved in 27 times in 27 sets”Bill Pearl
Health conscious people know that the national department of medicine
send 106,650 billion of euros to heal people affected by every sort of illness.
Furthermore in 2002 it was estimated that 57.000 people would die due to
obesity, essentially the population of an entire town. One person out of six is
under nourished, while an equal number of individuals is either obese or
overweight. In Europe obese people have tripled in the last 20 years,
basically in every family there is at least one person affected by weight
problems or obesity.
Are you aware that Italian citizens spend 30,6 billion euros on health
related expenses each year, and 10 billions on beauty products?
Do you know there are 300 million fitness enthusiasts in the world?
Do you know that in Italy there are 12 million people who spend about
600 euros each year on fitness related expenses, but only a small percentage
of them achieves significant improvements in their appearance?
As a matter of fact, two third of the women and one third of the men do
not like themselves, when they look in the mirror.
These numbers should make you think , because you can change and be
different.
Listen carefully.
97% of a human being’s body is carbon, hydrogen, oxygen and
nitrogen.
65% of an adult male’s body is water, 15% proteins, 14% lipids, 1%
carbs, and 5% inorganic matter.
The more one person is in shape the more the water percentage
increases, while the lipids percentage decreases and vice versa.
“Heavy exercises involve deep muscular fibers, which are impossible
to target with non-basic exercises and lighter loads. The goal is to execute
fewer exercises utilizing heavier loads within the same workout. I have
gained most of my body mass using a 10 exercise routine, three times a
week.”Arnold Schwarzenegger
Now, you ask how to get the cannonball delts you always wanted, that
big and cut gorilla like chest you have always longed for, or how to get
massive legs, back muscle as wide as your house door, massive arms and six
pack abs 365 days a year without steroids, taking advice from bodybuilders
who grow with “blood and sweat” workout, eating healthy food.
The great news is that you won’t have to do anything to get the
information you need! We did it for you.
We gathered the best routines used by old-school bodybuilders, from
the pre-steroids era (a time in which it wasn’t easy to find steroids, and it
wasn’t an habit to take them). We only chose workouts that work, straight to
