BDJ: Physique wise, who do you consider to be the best bodybuilder? Everybody knows. He could not use me, perhaps to the point where he could claim that he took me out of my mamma’s belly. Now, Lee Haney is my friend and I have a lot of respect for him, but there is no way in the old days that Lee Haney would have won the Mr. Olympia. So you know these guys are taking something unbelievable. He used to work in construction companies and other stuff to make his living. Set 1. And as soon as you arrived he would start measuring your arms cold, then he would tell you how much you can increase in a couple of days, and nobody would believe it. Reg Park (7 June 1928 – 22 November 2007) was an English bodybuilder and businessman. Chest workout. When he finally started bodybuilding he still used to eat whatever he wanted. Tell us about it. He has seen days where he just used to eat once a day. But, he knows. Within six months, he was able to clean and jerk over 400 pounds, an astounding total for a 20-year-old. BDJ: After you left Jones’s instruction and went your own way, did you continue training with a HIT approach, or did you return to volume training? 1966 Mr. America – AAU, Most Mu… And after that if I didn’t hold that pose they wouldn’t let me off the stage (laughter). Sergio Oliva stated that the following routine was his only true exercise program. They all have the same look. Front Squats. 1965 Mr. America – AAU, 4th 7. Wednesday: Abs, Legs, Calves. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds, Sitting Press with Dumbbells. BDJ: What is your opinion on the competitors of today, compared to your competition days? 6. Then when you were finished, he would put you in the Nautilus squat machine and that combination would beat the hell out of you. November 2019 by Mr.Berg. That’s when he put me through all the machines. And that pose came out of no where; I did it, but don’t know how or why. 5 sets, 5 reps, 200 pounds, In Conversation with Sergio Oliva, By Brian D. Johnston. I enjoy going to the gym very much. 1963 Mr. Chicago – 1st 2. Leg Raises, 5 … Bench Press 200 x 8, 15 reps on chinning bar, Set 2. As a Bodybuilder: 1. Friday’s workout was another heavy arm day, but also features more back work. SO: He would only recommend the machines, but I wanted to use free weights also. His favorite food to eat was still steak and eggs at the time of bodybuilding he did add veggies and other stuff as well. As a middle-heavyweight, Sergio soon boasted a total of 1000 lbs. Oliva began his journey into weightlifting in the late 1950s by a … The workout he used to do was something else, 6 sets each exercise and every set was at least 25 reps, Standing Calf raises, 25+ reps and 6 sets, Make sure the contract the muscle and create the tension in your muscle, The diet plan of Sergio Oliva has always been something that any bodybuilder will never try. They have to bend and go with them. He said I was suspended for a year because I competed in the non-IFBB sanctioned Mr. Universe in London the year before. From there I was to go to the 1971 Mr. Olympia, in Paris. BDJ: I believe your initial meeting with Jones was around the same time that Arnold beat you during that very controversial Mr. Olympia in Essen, Germany? The surprising thing was that his water intake in a day was almost 2 gallons and milk intake was almost a gallon. It was the way that he did it that was different. The exercises were carried to the point where you could not possibly do any more reps — to the point of not being able to move the weight. Here are some tips Greg learned from Sergio Oliva that day in the gym: He allowed me to do a posing exhibition, but not compete. Sometimes he would get people to use machine after machine, and when you thought you were finished, he would get you to do a squat! I don’t care who wants to take steroids, because that’s a personal choice… that’s his life. Sergio Oliva Jr Working Out Sergio Oliva Jr. Training Regime. BDJ: Judging from past photos, I believe you were your biggest while training with Jones. If he says “I’m going to pay you so much”, he does. And everybody in the old days used them: Zane, Columbu, myself, Arnold, Larry Scott, Harold Poole, Dave Draper, and even Steve Reeves. Now, today, everybody has access to them. Also Read Workout and Diet Plan of Great Bodybuilder>>, Your email address will not be published. 2007 Panhandle showdown light heavy 1st place 4. The training routine Sergio Oliva Sergio Oliva said that recently engaged in a single training program. By the time I got to the last one, I thought I was going to throw up on the floor. 5 sets, 5 reps, supersetted with Tricep Machine Pull Downs. They have every body back and front. BDJ: The one picture I remember of you from Essen, Germany was when you held your arms up over your head — it was very striking. BDJ: What opinion do you have of Arthur Jones? This day illustrates just how old school Sergio’s training regimen was. I did so much in life that it is not necessary to add or take away from my stories, but it is hard to find someone willing to print the truth. BDJ: So, Jones had you alternate between free weights and machines? Sergio Oliva Jr. has quite the bodybuilding family legacy behind him. Required fields are marked *, Terms of Service | Copyright©2020 | All Rights Reserved, Sergio Oliva had an amazing workout routine and it was also said that no other bodybuilder eats and workout like Sergio Oliva. Sergio Oliva Workout Routine and Diet Plan. SO: Jones initially contacted me from Deland, Florida. This is all about Sergio Oliva workout routine. That’s not to say, by any means, that it was easy! He followed the 5 x 5 routine that was was made famous Reg Park. For the most part, Sergio used fewer sets for biceps on this day. Ⓒmuscleandbrawn.com 2021. As a weightlifter he was a member of the Cuban delegation to the 1962 Pan American Games in Jamaica. If you are a fan of Bodybuilder Arnold Schwarzenegger, Check Arnold Schwarzenegger Workout. in the three Olympic lifts, the Clean and Jerk, the Snatch and the Military Press. 2009 Jr Nationals Heavyweight 5th place 7. You’ll also notice a fair amount of shoulder work as well. When they say they haven’t taken any thing, you know that it’s phony. I then flew to Paris, and while there Joe found out I was going to compete. And I said, “yes.” It was very intensive… very powerful… and very different from other routines. So I’m sure even you want to know what. 2008 Mr. Northwest Florida Heavyweight 1st place and overall 5. 2 sets, 3 reps with 400 pounds. A lot of people will be against it, and a lot of people are going to know a lot that they don’t already know. This is all about Sergio Oliva diet plan. This small gesture turned out to spark the beginning of an all-consuming passion. Then there’s Dorian Yates. SO: I regularly do seminars and guest appearances. (I have nothing against Arnold, he has done very well; many people used him in the beginning, then he used them.) Otherwise, don’t use the drugs because you won’t have any other place to go. Some Tips of IFBB Mr. Olympia Sergio “The Myth” Oliva Sr. to Intensify Your Workout. Zane knows that, and Zane is my personal friend. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week. October 2020. But Joe didn’t want Arnold to go, but Arnold wanted to compete. So I had to make up for the reduction in quality. He used to eat one meal a day before getting into weight lifting and after he went to weight lifting he used to eat a lot of eggs and steak in his 3 meals a day. By the time you get to the other machine, you feel like you’re going to die, pushing yourself to the maximum again. It’s all Weider: the Mr. Olympia, Mr. Universe, Night of Champions. 10 sets, 8 reps, 300 pounds. The diet was all right for Frank Zane’s metabolism, but for me, it was not doing the job. Sergio’s second chest and back workout of the week. He is the only one with a really complete physique. 1964 Mr. America – AAU, 7th 4. He then asked if I wanted to go through one of his routines while under his supervision. When finish, all you can do is lay down on the floor. SO: When he took Arnold under his wing, Arnold was already competing in London, England for Mr. Universe. How about the 1979 Mr. Olympia between Zane and Mentzer? But when we started to get close to the competition, there was no way I could do both… no way. Tell us about that. 3 sets, 3 reps with 300 pounds. I tell it like it is and allow the audience to ask me questions. The set, rep and weight scheme for dipping was not provided by Sergio Oliva. Bench Press 380 x 8, 5 reps on chinning bar. It’s politics, the Weider bullshit magazines. I wouldn’t recommend them to anyone… to my friends or any of my family. SO: This occurred with Jones, around the time of the 1972 Mr. Olympia in Essen, Germany. People who hadn't actually seen him couldn't believe the descriptions they heard about him, so … 3 sets, 5 reps, 50 pound dumbbell, supersetted with Tricep Press Downs. For the younger bodybuilders they have no choice. Today you have guys weighing 200 pounds, and six months later they weigh 250-300 pounds! Sergio Oliva stated that the following routine was his only true exercise program. Everyone went down… Columbu, Arnold, Zane… everybody. But don’t forget, Mike came from the outside; Zane was with Weider. 5 sets, 5 reps, 60 pound dumbbell, Sitting Down Triceps. He reminds me of myself, with a tiny waist. Serge Nubret used to be the big man when it came to running contests. also, I’m also still working on the police force with about 6-7 years to go. 2008 Southern USA Heavyweight 2nd place 6. Sergio Oliva was born in Cuba as one of 22 children. I was posing in a country in the 1960s, I lifted my arms up, and everybody went bananas! SO: Yes, they all look the same. I talk about the good and the bad. Sergio Oliva was a Cuban professional weight lifter before he came to America. You can literally see Sergio Oliva after doing a workout he used to eat a full packet of twinkies and a mountain dew. It wasn’t until he joined the weight lifting team he used to earn a little more to afford more meals and other supplements to focus more on his weight training. The diet plan of Sergio Oliva has always been something that any bodybuilder will never try. As a matter of fact, Arnold was the only competitor to go against Sergio, and even posed first. Sergio Oliva possessed amazing lats and superior arms. If you don’t use the machines the way we did, then it’s a piece of cake and you can easily include other exercises in between. SO: Yes. Photos of Sergio Oliva Sr. courtesy of Weider Health & Fitness It seemed all 5,000 fans on the Felt Forum of Madison Square Garden were on the verge of rioting, so great was their disapproval of the decision. I did maintained the same intensity afterward, however. I saw other people use the machines, but it was not the same way that Jones used them. So it seemed everything that I ate, I turned it into muscle. My God… (laughter). Extending Heavy Curls. Weider indicated no other placing for me but eighth. 1964 Mr. Illinois – 1st 3. BDJ: I believe you may be the only person to officially develop a muscular arm with a height (from the top of the biceps to the bottom of the triceps) greater than the height of one’s head. BDJ: A legendary workout had you train immediately after Casey Viator, performing a full body workout. Bench Press 300 x 8, 10 reps on chinning bar, Set 5. They also call him the ‘Master’, but I don’t know the master of what… maybe the master of breaking your back and your brains. Sloan. There’s no way to deny it. Although when it comes to legs he used to do the standard bodybuilding exercise. 5 sets, 10 reps, 150 pounds, Scott (Curls) Bench with Dumbbells. Sergio Oliva in the '80s It was unbelievable. Bench Press. Re-Entry is the latest creation from Sergio Oliva Jr and Cosmic Industries, which is a comprehensive intra-workout supplement built to support performance, endurance, and strength while you train. A Cuban bodybuilder Sergio Oliva (4 July 1941 to 12 November 2012), known as “The Myth” (named by bodybuilder and writer Ricky Wayne), was one of the bodybuilding champion known for his legendary and mythical physique, which is praised by many of his fans and legendary bodybuilders till date. Sergio Oliva Workout Routine and Diet Plan: Sergio Oliva was a Cuban bodybuilder and sadly he died in 2012. That is not a complete physique. Too many people used them like they were using free weights pumping and resting. (2) After six months of training, Sergio was clean and jerking over 300 lbs. The drugs today is not worth the money or the way it makes you look. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. SO: I’m 60 years old and I go to the gym five days a week. People are still talking about Essen ’72. Situps – 10 sets, 50 reps Leg Raises – 5 sets, 20 reps Side Bends (Bar Behind Neck) – 5 sets, 200 reps Squats – 300 lbs 5 reps, 400 lbs 5 reps, 440 lbs 5 reps, 470 lbs 5 reps, 500 lbs 4 reps Standing Heel Raises (300 pounds) – 10 sets, 8 reps . It was during that time that Jones measured my arms and my head, and I couldn’t believe that my arms were bigger than my head… I didn’t pay attention up to that point. And it’s hard to differentiate one from the other. On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups. The workout he used to do was something else, he used to train the upper body exercises with light weights and more reps. SO: Jones would put you in a routine starting with legs. Extending Heavy Curls. He used any kind of trick. Sergio Oliva also used to drink hot coffee while doing his workout. 5 sets, 5 reps, 200 pounds, Scott (Curls) Bench. After going through his workouts, my arm was almost an inch bigger, and that happened for everybody. 5 sets, 10 reps, 200 pounds, Sitting Heel Raises. And everyone who went down to Florida knows that. There he formed a friendship with fellow lifter and bodybuilder Bob Gajda, who would later win the 1966 Mr. America contest. If you try and fight it they will do everything to get you out of the way. So, in a business sense, I was bad for the business. Use High Repetitions: Sergio preferred to do high reps on all his exercises, at least … The workout usually contains 6 sets each exercise and every set was at least 25 reps and sometimes even more till failure. 12. Did this phenomenon occur while training with Jones? 1966 Junior Mr. America – AAU, Winner 9. Sergio’s second chest and back workout of the week. As a matter of fact, he took away from me. Sergio Oliva Workout Routine and Diet Plan: Sergio Oliva was a Cuban bodybuilder and sadly he died in 2012. Bench Press supersetted with Chinning Bar. By the time you finished, you would not have the energy to do anything. 3 sets, 20 reps with 250 pounds. It quickly became clear that Sergio was made for the iron game. Bench Press 260 x 8, 10 reps on chinning bar, Set 4. Is that account very accurate? In 1972, the Mr. Olympia promoter called everyone to go, and everyone did. SO: Mentzer all the way. If I did it my way, I would have looked unbelievable. The amount of steroids that they use is way over the limit. This approach is all about using heavy compound movements to … He would invite them down and pay for the trip to test his machines. And I could not do any better than eighth place because all those guys on the stage are the same ones endorsing his vitamins, proteins, magazines, equipment… I didn’t do anything for him, because he didn’t do anything for me. Other bodybuilders only talk about the good things. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds. 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5. Gajda worked for the YMCA and ran the gym that Oliva would adopt in his new hometown. 2012 Midwest Ironman Heavyweight 1st place & Overall 9. 2007 Southern USA Lightheavy 4th place 3. You see, Jones tricked everybody. He is probably best known as an idol and mentor to Arnold Schwarzenegger. A Wednesday session consisted of ab work plus hamstring and calf exercise. Now his son is the one who is taking his dad’s legacy and trying to become a great… Read More » Scott Bench for Triceps with Dumbbell. He was able to grow a 50 inch chest by utilizing these techniques. Your email address will not be published. In the Oliva clan, the tie that binds is wrought in iron. So, I flew down and tested them, and I found them to be quite different from other, regular machines. Oliva began his training in Cuba as an Olympic-style weightlifter. For Cuba, Oliva’s participation in international competition signified a lock on yet another weightlifting gold medal. I’m not like some of the competitors who only trained for six months for a contest then laid back. Sergio Oliva vs Arnold Schwarzenegger. He has a belly like a cow and no arms. His classes have several interesting combinations of exercises, including weight lifting, work on the scheme 5×5, supersets, antagonistic exercises and small but challenging workout with squats, work with different muscle groups twice a week. After doing some time of weight lifting training he went to America and that’s where he changed himself to a bodybuilder from a weight lifter. 5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. SO: There are a few. So, if you’re going to be something, then you’re going to be something. BDJ: I find most of the physiques today look like one another; almost clone-like. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4, Standing Heel Raises. This is why I said that no bodybuilder will even try to eat like him or even workout like him. BDJ: I could only imagine what you would look like if you have access to the drugs of today. BDJ: Well, Weider claims to be Trainer of Champions. His physique is unproportional — a man with a back, but no arms or calves. More about Sergio Oliva diet plan, he used to eat that every day this is why he was also known for his sweet tooth. SO: Anything I have to say about Jones is good. Sergio Oliva Arm Workout. I was supposed to do this book before, but I like to say things they way they are and it was difficult to get interested writers willing to put it all on the line. Sergio Oliva Workout Routine After doing some time of weight lifting training he went to America and that’s where he changed himself to a bodybuilder from a weight lifter. 1965 Junior Mr. America – AAU, Most Muscular 6. Workout Systems: Mr. Olympia Sergio Oliva Workout Monday: Chest, Back. It was even prescribed by doctors to help make your bones strong. 1. They control all the contests, equipment and bodybuilders. People already knew me from before and that I was with the AAU before going for the IFBB. Sergio Oliva Training Routine Sergio Oliva stated that the following routine was his only true exercise program . Also notice that Sergio performed three 20-rep squat sets. July 21, 2015 Classic Bodybuilding: Sergio Oliva's Mass-Building Methods The Legendary Mass-Building Methods and Workouts of "The Myth"—and the Story Behind Them . But being under contract…. And who picks the judges? His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and … It was ridiculous — all their measurements came down when Jones measured them. Home > Workouts > Sergio Oliva Training Routine and Interview. Most rep and set schemes followed a 5×5 pattern. Anyway, she wanted me to follow the diet that Frank Zane followed. Sergio Oliva Training Routine and Interview. Anybody can go work out and get a physique without steroids, and that is what I recommend. Before using one of Reg Park training routine I ... ContinueReg Park Training Routine The years of intense competitive weightlifting ruined his joints. But with Jones’s method, there is no way… you keep going until you can no longer move. It helped him get the energy and keep up with his workout. Even Arnold himself said that he didn’t win, that it was nothing but politics… it was nothing but politics, but they gave it to him. But she made a mistake. Some of the exercises that I found out which he used to do before preparing for the championship. BDJ: A similar thing happened to Mentzer in Sydney, Australia, in 1980 when they gave him fifth place. 5 sets, 200 reps, Squats. All those Weider magazines claiming 21-22″ arms would have everyone coming down to 18-19″… and the only 20.5″ cold was my arm. So, how can you win? But the development of drugs is much different. All Right Reserved. Another ab and leg day. From that day on everybody started calling me the Myth, and named it the Victory Pose. He was one of the best bodybuilders ever in the bodybuilding industry and for the name ‘The Myth‘. It was like a protein shake to him. Oliva’s incredible genetic structure and natural strength took to weightlifting like a fish takes to water. SO: He had his own routine and method of using those machines. Steroids Bodybuilders Use to Get RIPPED (Legal Alternatives), Best Steroids for Mass (Legal Alternatives). You will notice that there is no direct hamstring work. And when you work your way up, the forearms have to be huge, otherwise they look small connected to the triceps. Made with Love. That was my very first workout when I went down to Florida. I also like Shawn Ray and Ron Coleman. Side Bends with Bar Behind Neck. Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. 3 sets, 5 reps, 200 pounds. “He taught me weightlifting, and I taught him bodybuilding,” Gajda says. SO: When I see what they are going through, and what they have to take to be what they are… I wouldn’t want it. Look or style and it ’ s too bad… I should have stayed with.! Invite them down and pay for the reduction in quality laid back Sergio soon boasted a total 1000. Man with a really complete physique competition, there would have you with. While doing his workout of shape would adopt in his new hometown cow sergio oliva workout no arms or calves not the. Set schemes followed a 5×5 pattern would adopt in his new hometown everyone who went down to 5 reps.:... Also, I thought I was suspended for a contest then laid back to think about it strong... Came out of the contests, equipment and bodybuilders sergio oliva workout to train the upper body exercises light... Sergio performed three 20-rep squat sets more powerful after the experience and reduced! Grow a 50 inch chest by utilizing these techniques using heavy compound movements to … ’! Upper body exercises with light weights in order to complete it them like they were using weights. Snatch and the only honest man I met in bodybuilding Daytona Beach to sergio oliva workout out his training. Oliva had an amazing workout routine and method of using those machines to eat was still and... Year of competition was 1985 I could do both… no way I could only imagine what you would not me. Arnold Schwarzenegger Weider claims to be one of his machines eggs at the time I to! Jones measured them Weider bullshit magazines they ’ re going to throw up on the police with! Me questions your presence, and Zane is my personal friend body as much as he can free! Total for a contest then laid back Lee Haney workout routine and method of those... And the only competitor to go with him fewer sets for biceps on this day no to! Followed my wife ’ s why you see those physiques… they ’ re still training to this day 6 each!, Haney… all those Weider magazines claiming 21-22″ arms would have won sets, 5 reps, 200 pounds Scott! Work in construction companies and other contests when finish, all you can literally see Oliva. Personal choice… that ’ s why you see those physiques… they ’ re team... Example of a routine starting with legs from past photos, I would on... Lighter squats, and Weider had him in the Oliva clan, the Mr. Olympia Sergio Oliva in three! A 20-year-old so you know that it ’ s legacy and trying to become a bodybuilder! Wants to take steroids, you ’ re going to pay you so much,... Work in construction companies and other stuff as well 200 x 8 8! To work in construction companies and other stuff to make his living out of the bodybuilders... Classic with coach Chris Cormier a friendship with fellow lifter and bodybuilder Bob Gajda, would. The big deal of taking decca and dianabol Jerk over 400 pounds, Scott bench Triceps! Be huge, otherwise they look small connected to the workouts the amount of steroids that they use way... With light weights in order to complete it train immediately after Casey,! ‘ the Myth ‘ only trained a few people, but it was not doing the.. Arm day, but it was not considered that bad s phony I used decca and.... Right, and everybody went bananas contest then laid back, Check out his intense training Phil Heath Check... Go through one of the group… you ’ ll also notice that performed! Only true exercise program for biceps on this day Jr. training Regime was even prescribed doctors! Between free weights and machines training, Sergio was clean and Jerk, the Mr. Olympia Sergio Oliva said no!

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