Classic Strength Training with Bill Kazmaier

Classic Strength Training with Bill Kazmaier

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Classic Strength Training with Bill KazmaierBill Kazmaier was one heck of a powerlifter and strong man in his day. His exhibitions of strength during the World’s Strongest Man competitions, which he won three times, are the stuff of legend. He also won plenty of lifting titles.

So how did he do it? Along with an incredible drive and determination, Kaz used a bit of a unique training style. His method was more ‘powerbuilding’ where he combined a heavy/light hybrid workout. There was a lot of volume to stress his body from an endurance perspective. He also ate like a horse and got plenty of sleep.

Let’s take a peek into the training of one of the strongest men of all time.

Kazmaier’s Routine

 

His training split was rather original. He trained Monday, Tuesday, Thursday, and Saturday each week. On his light days he did not employ high reps but instead focused on form and a slower speed for each rep.

Monday

  • Bench Press – Heavy Day – warm up sets then 4 sets of 10 reps
  • Wide-Grip Bench Press – 3 sets of 10 reps
  • Narrow-Grip Bench Press – 3 sets of 10 reps
  • Front Deltoid Dumbbell Raise – 4 sets of 8 reps
  • Dumbbell Seated Shoulder Press – 4 sets of 10 reps
  • Dumbbell Side Deltoid Raise – 4 sets of 10 reps
  • Lying Triceps Press – 2 warm up sets and then 6 sets of 10 reps
  • Triceps Cable Pressdown – 4 sets of 10 reps

Tuesday

  • Squats – Heavy Day – warm up sets then 4 sets of 10 reps
  • Deadlifts – light Day – warm up sets then 3 sets of 10 reps
  • Barbell Shrugs – 2 sets of 15-40 reps and 1 set of 10-20 reps
  • Seated Hammer Curls – 4 sets of 12 reps
  • Standing Barbell Curls – 4 sets of 10 reps
  • Close Grip Chin-Ups – 3 sets to failure
  • Seated Cable Rows – 4 sets of 10 reps
  • Leg Extensions – 3 sets of 10 reps
  • Leg Curls – 3 sets of 10 reps
  • Standing Calf Raises – 3 sets of 15-25 reps

Wednesday

Off

Thursday

  • Bench – Light Day – warm up sets then 3 sets of 10 reps
  • Wide-Grip Bench Press – 3 sets of 10 reps
  • Narrow-Grip Bench Press – 3 sets of 10 reps
  • Dumbbell Seated Shoulder Press – Heavy Day – warm up sets then 4 sets of 8 reps
  • Front Deltoid Raise – 4 sets of 10 reps
  • Rear Deltoid Cable Extensions – 4 sets of 10 reps
  • Lying Triceps Barbell Extension – 4 sets of 10 reps

Friday

Off

Saturday

  • Deadlifts – Heavy Day – warm up sets then 4 sets of 8 reps
  • Squat – Light Day – warm up sets then 4 sets of 10 reps
  • Shrugs – Heavy Day – 4 sets of 10 to 15 rep
  • Seated Hammer Curls – 4 sets of 8 reps
  • Concentration Curls –  4 sets of 12 reps
  • Single Arm Dumbbell Rows – 3 sets of 10 reps
  • Wide-Grip Lat Pulldowns – 4 sets of 10 reps
  • Leg Extensions – 3 sets of 10 reps
  • Leg Curls – 3 sets of 10 reps
  • Standing Calf Raises – 3 sets of 15-25 reps
  • He would then add in abdominal work

Sunday

Off

Kaz used a fairly standard style for powerlifters involving cycling his training. He typically worked on a 10 week training plan as he worked up towards a meet or competition. For those not familiar, a cycle means you start lifting less weight than you maximum and steadily build towards your max week-by-week. On the final weeks of a cycle you will meet your previous best and then exceed it by a slight amount.

The end result was a powerful and well developed physique. While not in the same arena of definition of a bodybuilder, Kaz was impressive to see in person. His level of strength was incredible and very functional.

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Ben Steinberg is a writer and fitness trainer. You can find more articles and supplement reviews of supplements by the top manufacturers like Betancourt Nutrition by following Ben at our Google Plus Page.