Hello. Some people asked me to give a more detailed explanation of the system and how to do it.
This post is precisely about that.
I made a video where I give examples on how to do the exercises and I give my comments there about that. The video is enough to follow the system, but if you want to try out numbers of repetitions given by Sandow then you should have a look at the tables given in this post. They are taken directly from Sandow's book. You don't need to follow them but they can give you an approximate aim to hit when you are doing the exercises. You can as well read the original description of the exercises given by Sandow in his book which I placed here in this post. So if you feel that my examples and explanations are wrong you can follow the exercises using your own judgement.
Firstly there is a warm-up routine recommended by Sandow to prepare your body for the main work-out.
Next you may want to write down the table numbers for each exercise if you want to follow them and then make some sort or your own table which you can follow daily. Mine is given under Sandow's table for adults.
In my table I have 22 exercises because it was more convenient for me to write down some Sandow's exercises as separate ones and I have some of my own, not included in his system, thus 22. SO, numbers on top of my table represent exercises - 1-22 and numbers on the left represent days of training in a cycle - 1-15.
Here is a book from which I got the exercises: Sandow on physical training
Here is a video I made with some explanations and pieces of advice.
A "play list" for the video
The warm-up - 00:02:06
Exercises
1 - 00:15:05
2 - 00:18:00
3 - 00:19:00
4 - 00:20:32
4 (variation) - 00:21:04
5 - 00:22:10
6 - 00:23:20
7 - 00:24:20
8 - 00:25:35
9 - 00:26:52
10 - 00:28:26
11 - 00:29:30
12 (the same as 11 only done to the other side) - 00:32:27
13 - 00:32:50
14 - 00:35:57
15a (added from Sandow's booklet) - 00:40:15
15 - 00:41:45
15b (added from Sandow's booklet) - 00:43:30
16 - 00:44:40
16 (variation) - 00:46:00
17 - 00:48:50
The same video, but in Russian language
Hi the one only Tony that's very helpful info thanks be lucky.
ReplyDeletethanks Anon, have a great time exercising!
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ReplyDeleteHi Thank you for sharing. One question what you think is exercise 18.
ReplyDeleteHi. If you would point at the time frame in the video then I could tell you my thoughts on it. Or at least describe what exercise 18 do you mean?
DeleteHi I talking about in the table for adults there is mention of a exercise 18. You had mention when you were demonstrating the exercises, that the exercise numbers are different depending on the source. So I was asking if you had any thoughts on what could be exercise 18 since he only describes up exercise 17.
ReplyDeleteI see, I think it might be one of the abs exercises from his booklet. I called them 15a and 15b in the "play list" under the video here. It's just my guess based on the number of reps (25) which is okay for abs and you don't need weights, so it's doable. If I am wrong, then it's a mystery what was the 18th exercise.
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ReplyDeleteHi man can I ask you what kind of result did you get from doing sandow's training regimen?
ReplyDeletehello! I believe you got your answer already! Thanks for asking
Deletehahaha yes! You inspired me so much that I started this routine as well last week, very healthy program. How are you training nowadays?
DeleteIt's good to hear that!
DeleteNowadays I train 2-3 times a week, and currently trying to get rid of Christmas and New Years' belly fat from yummy things I couldn't stop myself eating. I just reduced my meals from 3 times to 2 times per day and hope this caloric deficit will eventually lead to a completely flat stomach. As for the training... Just some MMA training routines up to 30 minutes and body weight exercises to hit the main muscle groups, changing those types of training from time to time.
What's your initial situation? What's you aim?
At the moment I would say I am kinda a beginner in the realm of training with weights and body weight workout since all I have have always done has been sport like soccer,boxing ecc.. I aim to gain mass,nothing crazy the right amount, like i am 178 cm and 67/68 kg lean so i would Say 6/7 kg Total over 6-12 months would put me in a good spot with decent level of low fat and greater muscle mass. Atm I am following Bolton's prescription for exercises reps... basically a combination of the routines of Attila,Sandow and Al Treolar, I also took measurements on First day and started with 3 kg dumbells. Now my goal is to reach the full amount of reps prescribed with control and flexing and then eventually increase weight. Will take measurements every 30 days and see how It goes!!
DeleteYeah, that's a realistic goal and you can surely reach it if you manage your food intake and weight progression correctly. Drop a link if you decide to publish your "adventures".
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