To lift heavy is an environmental que for our body to optimize strength and power, thus to prioritize and specialize on fast twitch muscle mass development. Anything else is just a gateway to sarcopenia. Nowadays we've more challenging muscle control protocols known as MMA.
Just like every pioneer, Sandow made error. For instance, Galleo Galilei was wrong about tides. In my opinion, Sandow thought that mind control was important for muscle growth, but he didn't keep in account that his training wasn't focused only on that.
Another "missing link" is the fact that Sandow was a health crusader: he was an advocate for prenatal care for expecting mothers, and a critic of the corset. He also ran a series of facilities in England that were intended for ordinary people--including many who were in poor overall health. So his light dumbbell system was something that could be done by non-athletes. He obviously did heavy lifting himself, although, as he became more famous, he focused more and more on physique exhibitions, as opposed to strongman performances. He had too many formidable athletes gunning for him--men like Apollo (William Bankier), G.W. Rolandow, and Arthur Saxon.
Corsets are fine though. They are adjustable and people wore tailored clothes so it would be very comfortable. The notion that corsets are tight comes from looking at art and edited photos, and somehow deciding it was some awful thing.
@@skyworm8006 if corsets were "fine" then they would not have been criticized by fitness experts like Sandow, as well as physicians like Ferdinand Hueppe and Anna Fischer-Dückelmann. Doctors noted how the regular wearing of corsets compressed the organs, and they pointed to the ancient statue of the Venus de Milo as an example of a normal, healthy female torso.
I use this method just to maintain something close to an average physique, I'm disabled and this reminds me of the low weight, moderate rep exercises that I do in physical therapy. This won't make anybody huge, but it seems to be geared more towards encouraging people to exercises with an entry level program. If you enjoy this you can progress on to other training techniques. For me, I combine this system, with my physical therapy, stretching and daily walks, I think without moderate exercise I'd already be in a wheelchair.
So true that high volume is similar to physical therapy and prepares one for more specialized endeavors. Perfect for off-season base building and fixing imbalances
Great and nuanced video! The fact that he was a businessman is absolutely key. The system worked... to get more people into fitness. That's a win to me
The old time strength exhibitionists of the bronze era typically trained their heavy lifts in a full body routine two to three times a week. The light dumbbell system or isometrics would be done on the off days to promote mind/muscle connection and recovery. I've found great value to this system when used in this context.
💯 I wouldn't replace heavy compound lifts with this system, but it's amazing for recovery. A lot of the upper body moves relieves tension like nothing else
I went to work abroad for few months. I have home gym in my country, but there I bought just cheap small dumbbells in supermarket. I had to do long supersets, to fell it, but actually pain was high and my insertions were fucked up when I started doing just low weight. Now when I am back home, I use small weight supersets to finish workout, not to recover. So I dont get what you mean by recovery, those light weight supersets gives me more pain that going to failure with heavier stuff. I dont know the system, I just experienced what I did, but from my experience it was not for recovery at all. I had to recover after it. So does this system not include supersets?
@michalviktorin6758 I think you misunderstood, if it's used for recovery you shouldn't be doing it to point of pain. How I would incorporate is 2-3 lifting days with heavy weights (e.g. bench, deadlift, etc), then on rest days do light weight which gets blood flowing, and therefore helps recovery from heavy days. personally I can't stop heavy weight because that builds size. If used alone (no heavy weights), I think the value would be mainly for general health/longevity and some strength gains.
@@peache8 I think you misunderstood, I did not done this system, I just bought small dumbbells when I was abroad for four months, and tried to make most out of them and I am actually asking if you know the system, and I just presented my experience with light weight training, which did not help recovery, but which you need to recover after. Now I wonder if you know the system, or just suggest small weights are for recovery, because other lifters use them for it.
@michalviktorin6758 I don't think we're talking about the same thing. I'm using the system in a *modified* way for my own fitness purpose. Based on what i remember, it's a series of exercises you do for 10 reps and add a rep every 3 days until you hit 100 reps, then you increase weight. You are supposed to really contract the muscle as this aids mind muscle connection. For my purpose, I don't need to contract so hard to pain because I'm using this in the context of recovery in between heavy sessions. IF you aren't utilizing heavy weights and using just the light weights, then no this isn't for recovery. Similar to HIT, if you really hit failure, you cant train often -- and that's normal and you need rest days. I don't get to that point because I hit failure with heavier weights, so doing the exercises with 3-5lb weights on rest days gets blood flowing and reminds me what muscles are supposed to be used. Hope that clarifies.
Agreed. When we talk about 'lighter training' now, such as proposed by Serge Nubret, this is really 30-40% of a much larger 1 rep max (where the common percentage is between 65-85%). Not 3-4% of it. 'Light' training for Nubret was more like a 200-220lb bench for higher reps instead of 350 bench. There's light and there's 'light'.
Surge was still strong and there was speculation he build his base with heavy basic movements. Still his lifting numbers weren't light by any means considering the amount of volume and short rest. Obviously worked great for him. Good comment 👍
If you do the exercises concentrating on contracting the muscles like it says in the book, your muscles will absolutely start to burn while doing it even with those light weights. Modern bloodflow restriction training has shown that the buildup of metabolites will help with hypertrophy so it would seem that if you were untrained and actually followed the instructions for three months doing these exercises you would experience at least some level of hypertrophy. Untrained lifters will grow pretty easily tbh. I think the problem comes from the fact that after a while, you are going to have to start taking movements closer to muscular failure to continue seeing improvements. So that either means lifting heavier, or lifting lighter weights to failure. As best I can tell though, everyone who did the light dumbbell system back in the day progressed to doing some form of additional training if they continued to improve their physique so this is hardly surprising.
Yup I agree , I mix it all up I never go very heavy nowadays . (1) a period of machines in the gym - usually a month (2) a period of only isometrics using an isobow - usually 2 weeks (3) a period of 7.5 or 10kg dumbbells - usually 2 weeks. (4) walking only for 10 days-2weeks Then back to square 1 . I seem to get the best results from the isobow .
@@rachelreno3287 yes Rachel ! But you need to consider the protein intake of yesteryear and today ! It was agreed upon that it was 1 gram of protein per kilo of body weight, now it’s 1 gram per pound of body weight. Which has been proven to induce renal stress . Have a look at the Harry Wong workout( he was a student of Bruce lee ) it focuses on isometric and controlled movement. Also check out professional gymnasts who concentrate on form and slow movement. They have a far more pleasing physique than the bloated clowns . Try this yourself and you’ll be in the ‘Mike Mentzer’ category, where the magic is in the negative repetition. Even Arnie never lifted particularly heavy weights compared to Dorian Yates , Arnie was of the old school of high reps and sets . If you were to ask a person which is the most aesthetic physique- Dorian Yates or Bruce lee - if honest the majority would vote for Bruce lee . Bruce developed isometric training for strength and power , rather than bulk ,which he mentioned slowed him down - yes lighter weight does work ( not the weight that sandown claims ) Train safely.
There has been studies that show. Someone who sits and visualizes shooting basketball became equal to someone that actually shot the basketball. The mind can heal your body. We all have that power.
I'm 57 and lifted since i was a kid, but over last few years I've backed off the weight and intensity but I have to say I am surprised at the results I get . I do what he says , focus on clean technique , shorten the overall motion because I get less injuries that way. And I mix it up. I may just do pushups but change my hand positions every 5th rep. You just have to take your ego out of it
Still the best system for beginners who have to learn the technique and to build some ligament strength. Also perfect for children whose bones and joints haven't fully hardened yet and for older people who just want to slow down age-related muscle loss.
I'm disabled and I've been doing his system for three months and it's helping me. I have a neuro-degenerative condition and I have alot of trouble controlling anything over 5 pounds. I'll never be a body builder but I want to live as well as I can as long as I can.
@@themischeifguide swimming is also a good exercise..u can buy some hand paddles and use the resistance of the water for all sorts of exercises in the pool..less chance of injury ...there are numerous vids on this
Absolutely not. There's zero evidence that lifting negatively affects children in any way including injury rate, and lots of evidence that it does the opposite and tentative research to show it helps in the long term. This system isn't the best for anyone because it's nonsense designed to sell early exercise equipment off the back of low effort, mass appeal and a good helping of ignorance. The best beginner routine is the same as the best routine for children- any good tried and tested routine with progressive overload that suits your needs and goals with a strong focus on good form and full range of motion, coupled with enough calories and protein. Doing 120 reps and focusing on the mind muscle connection throughout the day isn't necessarily a bad thing and if you want to do it and it helps you then power to you, but when you're selling it as a good way to make gains it's just plain old horseshit.
Bullshit. Tons of research indicates that weightlifting is not harmful for either children or the elderly and that especially HEAVY weightlifting is a good way to stay mobile at older age.
Of course the system works, to a point. These old time BBs were vey lean, and that's really the key. They weren't huge. They had well developed muscles and very lean. You can get good muscle development with light weights, high reps and good form(muscle contraction) but it takes great will power and proper nutrition to get super lean. That's really why people still look up to these early BBs, because we know they had very few shortcuts, and we know what kind of willpower and dedication it took. It's still really quite awe inspiring 150 years later. Another great video fren.
Being very lean with just some toned muscles won't make you look like Sandow. Look at some natural bodybuilding shows they look much skinnier than him. As far as I know Sandow was 1,75m and weight up to 88 kg. Sure that's not huge but for a natural physique that's also not just some toned muscle with low bf. Even with proper nutrition and todays gyms your not getting much more out of a natural physique at that size. I'm not saying that this comes from 2kg dumbbells but it's not like he had no muscle.
They were literally huge tho lmao. Just because our perspectives have been distorted by modern freak monsters on drugs doesn't mean the true ogs were not massive.
Being lean it's not hard lol what are u on? Getting muscle is hard and they aren't just lean guys with a bit of muscle, they were pretty big, I don't know many people who look like sandow
It’s all about concentration. The mind makes the muscle… “It is possible for any man to follow my example. It is what I live a teach. It is the mind - all a matter of the mind. The muscles really have a secondary place. If you lift a pair of dumb-bells a hundred times with your attention fixed on some object away, it will do you very little good. If, however, you concentrate your mind upon a single muscle, or set of muscles, for three minutes each day, and say, ‘Do thus and so,’ and they respond, there will be immediate development.” - Eugen Sandow, The Gospel of Strength
That's all a bunch of bunch of bullshit though. Mechanical tension is the primary driver of hypertorphy. You can focus on your bicep all you want but as long as you're nowhere near failure, you won't stimulate shit.
@@mikolajakubiec666 I’m afraid it seems you may have a limited understanding of this phenomenon to speak of it with such contempt. I would invite you to do research on “visualization induced muscle growth” before jumping to any further conclusions ✌️
@@youtubechannel12371 I'm afraid you believe some pseudo-science fairy tailes are reality. I mean it's pretty clear that you're clueless even about the shit you brung up because you didn't actually explain any of it.
That actually makes a lot sense. If his intended purpose was to make bodybuilding mainstream what’s the best way if not giving a low barrier of entry and good wisdom for your muscles.
Right everything is in the book, he even has seperate exercises to do after the 3 initial months of light dumbell exercises. I think he put it to bring you into shape to start doing heavier exercises. He got his start as a gymnast and a circus preformer, but after he mat attila he learned how to use his muscles. He never lied.
The 5lb dumbell system is like the 5 Rites of Rejuvenation. You'd think that something so simple couldn't possibly be effective. Even worse, in the case of the Rites, it's so easy to not do them because you'll do them later or tomorrow - then you're not doing them and feeling your age creeping up on you again. Hard to believe that simple works like a miracle!
Context is very important here. The 1890s were a wildly different time. Gyms were basically non existent. People's idea of a body builder was "those guys dressed in animal print at the freak shows". As a way to get the average 19th century person to do SOME exercise, this is a fantastic program. For your average 2023 guy who wants to get jacked, not so much. But still, if you do no exercise at all, and this is all you're able or willing to do, it's way better than nothing. Just because something won't get you looking like Sandow doesn't mean it won't help your health and fitness anyway.
They had gymn in the US back then but they were basically restricted to German immigrant towns and neighborhoods. Those were the only people that had a strong tradition of physical culture. Gyms served as a kind of community center for German-American men, their influence was more than just exercise.
For Sandow, the dumbbells are just an external help to feel into your muscles. Also South Indian yogis work solely with visualization and isometrics to develop their muscles.
@@adrianjagmag South India. Yogis. Not in all of India, where there are traditional forms of physical exercise involving clubs, wrestling routines, etc.
These were mostly a gimmick, Sandow said they were years later if you can find his old interview he did when he was 50+ he mentioned in that interview that heavy weights were the only way to build strength. Sandow was also a big believer in cold showers iirc. There was a great website that had all these old books and copies of health and strength, he also cured scoliosis with exercise, there was this hilarious picture of before and after of a orphanage of kids that were all bent out of shape and after he trained them they all looked like mini Captain America's :)
Seems to me that "muscle control" lives on today as "mind-muscle connection". It's still the right way for people to get started: lighter weights, controlled tempo, and "feel" the muscle contracting.
You can absolutely build some muscle with light weights of only a few pounds, using high reps. I have done this myself in the past. Going heavy might give somewhat faster results, but it also presents a greater risk of injury. Light dumbells are also something that anybody can own for a small cost, and as was pointed out, it allows for focusing on getting good technique. It's especially good if you focus on smoothness and focusing on the eccentric contraction. Personally, I think 100 reps is a bit much. I would go up to about 30 per set, at most, then take a rest between sets, then repeat 2-3 times. Do this a few times a day, and it's not that different from doing a few sets with heavier weights. A bit less wear and tear, but there's more biochemical stimulus on the muscle, which can also cause hypertrophy.
I started resistance training this year after a long period of inactivity. I'm 62 & wanted to ease into it for several months, to avoid injury. I started doing the Sandow light dumbbell method (6 lb max) and also light band work. I did only that for about 3 months and my muscle tone was very much improved. I have continued with both of those and have worked in isometrics. I do lift "heavy" (lifting to within a couple reps of failure) but usually only hitting given muscle groups with heavy 1 day a week. This is my routine now - a mix of everything. I have grown muscle mass, but at the same time I've lost about 40 lbs in 8 months. I think the best thing about thee Sandow method is the emphasis on "mind-muscle connection." I use that constantly now in any of the resistance trainings things I do and I think it really helps.
Yea, you have to be lean to display any abs. But no amount of training gets you from 6 to 8, it's a natural body type you're either born with or not, an extra ridge fold in the muscle tissue. You might be able to theoretically do it with surgery, but it wouldn't have any benefit beyond appearance.
My understanding is he used the Light Dumbell system as a primer for the day, early in the morning. A way of circulating blood and oxygen throughout the body and warming up the joints ligaments and nerves....In the evening he would perform his Vaudeville Strongman act and odd lifts, supports,and of course posing for the crowd. The Light Dumbell system was just a part of a greater whole.
First. Sandow lifted heavy. He didn’t just do a light dumbbell system. I’m pretty sure the man sold the system to make money. Also I’ve studied this system and trained with it. The system is when you get all the reps you go up 2 pds. Keep doing that every time you achieve total reps at the new weight. Once you get over 15 lbs this system becomes (for me) tough!
Yeah people also miss the point of the system. The high reps are to strengthen the ligaments and tendons giving you greater strength and as you stated apply more weight once you've completed the full rep requirements.
My guess is that Sandow's light dumbbell system builds muscle in the same way that flexing during posing builds muscle. The agonist pulls against the antagonist and vice versa. If you do dumbbell curls with a very light weight, but while contracting both the bicep and the tricep, then the force exerted by the muscles onto each other is far greater than that which is exerted by the dumbbell. The dumbbell is mainly there to assist in the movement. It's about using your own body as resistance, rather than lifting a heavier weight.
Similar to Charles Atlas training programs, The problem with internet generation bodybuilding are stuck on the idea of bro split Do same workouts year in year out , exactly the same weights not doing anything to stimulate muscle growth Read books from the 50s 60s and 70's, they would have a period training Olympic lifting Power lifting Strength training Body own weight exercises High rep endurance workouts Full body workout Upper and lower body workout And so on
Just do the Team3DAlphas Nucleus Overload training: -Train every day for 30 days - then take 1-2 weeks offs for mTor reset - Weight for 15-20 reps range 5 sets. - Not to absolutely failure or else recovery is impaired too much. Muscle Nuclei will increase = more muscle building once you restart your normal lifting routine
I am working with the system. Its the best system for the small homegym routine. I splitted in 3 workouts with max 15 minutes per day. "Day 209 in Sandow's Light Dumbbell System" is working
@@NaturalBornWinner- dude is straight up delusional and needs to be educater or otherwise he'll keep doing that shit, how the fuck is this negative in any way
I think his advice is still perfectly valid today. He's emphasizing what we nowadays call mind-muscle connection, and I wish I had given it more attention when I first started lifting.
I'm 58 years-old pretty and pretty busted up. It works well for me. Basically, it's nucleus overload training. Add in some heavier dumbbell and barbell work after 3 months, basic lifts as recommended. Apply the same neurological activation on the heavier lifts. It gets you solid and my shoulders are actually feeling better. I'll take it.
I am 66 years old, run a gym in Germany, and have transferred the idea of Sandow's Light Dumbbell System to the Cybergenics training programme, which I learned about as a young man. I hurt myself with it, because loads of 90% are required in the original programme. I only realised the problem a few years later, after reading Sandow's publications. This meant for me: All heavy loads are replaced by loads between 40-60% 1RM. The exercise selection remains the same as recommended in the Cybergebics manual from 1988. But heavy squats are replaced by air squats and heavy bench presses by very light bench presses. The same applies to neck presses and shrugs, or barbell curls. I know the programme by heart, of course, because I've been in the business as a coach for 40 years. I have never taken steroids, I eat what I want and I like to drink beer. I can say one thing: it works, with or without beer, and it's practical and safe because there's hardly any risk of injury from heavy loads. Depending on the low loads, the number of repetitions is between 15-30, if possible even 50 repetitions, for example in the leg press exercise or abdominal exercises. All in all, you can easily do 800-100 repetitions per workout. This consumes a lot of calories and a diet is usually superfluous unless you are aiming for competitions. Kornelius.Ruks2@gmail.com
As much as I don't think that doing sets with hundreds of reps is an efficient workout program there is a strong argument to be made that doing this regimen would be more effective than you might think. The real measure of intensity with training is the amount of force being generated , multiplied by the time under tension. We do reps to ensure that the muscles are activated in more than a single, contracted position, so with these workouts you're potentially avoiding the issue of rushing through reps to try and lift heavier than you should. If by moving a small weight 50 times you're moving the equivalent of a heavier weight 5 times with sloppy form, except with less scope for injury, you will see gains and an overall improvement to your conditioning. The biggest flaw I can see is that by doing so many reps the increase in the level of intensity when going up to the next size of weight is much greater than the equivalent for lifting a heavier weight for lower reps. Increasing the load by a kilogram is going to be much more challenging for the person who lifts it for longer and does more reps, so it would be very easy to get stuck in a plateau with your training if you don't introduce variations into the routine that challenge the muscles to manipulate the load differently.
I have to input my opinions here. My first set of dumbbells were 5lb. I did consecutive sessions day on and off for optimal rest time. They do not work. I was doing 300 or more reps at my peak and you will definitely become bored far faster than you will reach failure. It may work for others, but for me, it was a huge waste of time, feeling almost no resistance the whole while.
If you weren't feeling any resistance at all then you weren't flexing enough or hard enough. Also, Sandow himself says it's not to fatigue your muscles like heavy lifting does. It's for beginners to train their mind-muscle connection and build up basic strength before moving on to heavy lifting
Yes, try all of the above. If you're experiencing nothing but boredom that says it all, you simply aren't doing the exercise with the proper form and mental disposition. You're going through the physical motion but you are not establishing the mind muscle connection. The System is still extremely valuable in the following cases: A) for beginners especally those which may have physical encumberments to overcome, and B) it is a key aspect of physical rehabing after injury even for those with high caliber large powerful physiques. I myself used it after a right arm injury in 1998 and was back posing for Muscle Sport Magazine by Summer 2000, and since last March have again with my rehab team put the system to use after a fractured left shoulder. I'll be guest posing at Master's exhibitions by late October 2024 after working my way back to progressive training after a long stretch on the Sandow System. It's used in rehab centers worldwide under one name or another. We, the true diehards of physical culture are the only ones truly aware of its origin. Best, Jurassic Jack A Former Mr Mass Media x6 and Grand Elite Masters Champion x2 1991-1998 ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
On the subject of Mind-Muscle connection, if i remember there is some evidence that thinking hard enough about a movement can stimulate the nerves and/or muscles involved in the process. Not as well as actually doing it, but it appears that there's something to be worked with there.
body building is about living as long as possible while being as physically fit and independent as possible, how many years of nonaided life, injury free or with enough health/fitness to compensate for minor injuries as well as potentially healing them way faster.
Swingbell training is actually quite difficult. I used to do it when I was in the army, and I was SO strong back then, and the rotation and swinging is what makes it so effective. You can smoke yourself with 20 reps on each of his swingbell exercises. My dad gave those exercises to me when I was a kid, and I was always stronger than everyone else.
I was a 99 pound weakling, I started with Isometrics and pushups, really surprised the football team when I asked to bench with them. that was 5 decades ago...
I think it was the original form of muscle control/static training. And yes the more your mind can connect with the right muscles and the harder you can contract said muscles...the greater the stimulus and trigger for growth! When bodybuilders pose, that's muscle control. Think about all the muscles in your back you cannot see yet they flex 10s of muscles at once, maximally, briefly
I do no more than 20 reps in each exercise. It's all about total and maximum muscle contraction at the end of each movement so it's a mixture of isometric and dynamic principles. Sandow was not the inventor of the system, you can read books of other authors. The best of which is The lost secret to a great body. I'm 50 and my biceps is 45 cm thanks to the system.
Thank you so much. I think a lot of people belittle the mind involvement in muscle building in general, and the effect of consciously contracting muscles without using weights. I didn't use Sandow's system, but I do yoga and aerobics while consciously contracting my muscles to condition my body for pole dancing, an extreme sport that requires a lot of body manipulation in the air. A lot of my instructors and pole mates thinks what I do absurd, since I don't do any weight lifting, other than lifting my own weight. Yes, I progress in pole slower than my pole mates who do weight lifting, but the amount of injuries is extremely less. (To be honest, it feels like the turtle and the hare race at this rate 😅. They reach a certain level fast and then they sustain an injury, and while they're recovering I slowly reach the level they've reached). So, I think Sandow's method is great for a beginner. Understanding your body is the best way to prevent injuries. And why the rush people? Have fun 🎉
Fascinating man Sandow. I think the mind and body connection is all encompassing in any athletic endeavour. Push just below your limits OFTEN is far more beneficial to everyone from pro athletes to beginners. I vary my training a fair amount but rarely do potentially dangerous things like 'no pain, no gain' 'go hard or go home' etc. I like to train most days and want to continue this way until my forever. Today was a good (bad?) example of my own connection. I hate back squats but thought I would give them a go...even after aggravating an old upper back injury last week doing the same thing. The bar just doesn't seem to sit comfortably on my back no matter what I do. So physically and mentally I was in pain but perservered...why? I ditched back squats for Double Kettlebell Squats. I prefer them for obvious reasons but I'm not a master at them. So I'll master them first. Maybe another 1000 reps of practice 🤔 Also for building muscle I like the old DeLorme protocol. Look it up and you'll see similarities to Sandow's philosophies. It's worth noting that a lot of the modern science just proves that the ancient athletes were right through there own experiments. No social media, influencers or marketing investments. They had to show case there feats to the public to prove they were strong. Sandow also devoted the time to look lean and muscular like the extremely old school greek gods 😊💪
The light controlled method is definitely better if you are over50. Maybe not that light, but high reps. I get a workout pump without feeling like something is being damaged. I'm 58.
Loving thinking about, “The stimulus doesn’t actually come from the dumbbell; it comes from the mind. The dumbbell is kind of there as an accessory, but ultimately it is you who must have full control of your muscles and force them into maximum contractions. That is what makes the workout challenging.”
Not just light dumbbells. The 'Sandow' dumbbell was divided in half along its length with springs between the halves. You used your grip to close the halves together, and then performed all sorts of movements with this increased tension.
I think Atilla and other golden era strongmen were using light dumbbells systems to develop joint and tendon strength so as to prepare the body for the max effort skill lifts they routinely performed. The “side-effect” for untrained people would also be a small amount of hypertrophy. They used the latter to market the system, but I think originally it served a different purpose. You even see this in Louie Simmons’(Westside Barbell) work with his lifters. Simmons says, “Very light resistance starting at 25 and up to 100 reps are intended to build strength in not only the muscles but the tendons, ligaments, and bones by stimulating blood flow in these areas by using rubber bands. This is just a modest review of how to build eccentric, concentric strength as well as building isometric strength.” He, of course, is relying on the research of Kurz, Zatsiorsky, Siff, & Kraemer.
I never knew about this system but he was totally right: the building of body mass is directly related to the brain-muscle connection. As for your last question, why people don’t use it today? Not because of evolution but simply because anything of the mind is always harder on people since it requieres the sensitivity and effort to connect in a level that most individuals are unwilling and unable to do. It is mind laziness what makes people to build body mass through brute force that doesn’t train the brain-muscle connection-control. A good example of building the body muscle mass by pure brain-muscle connection without the use of a single gymnasium weight apparel that we have is in nature in every single animal and right in front of our noses. Animals are naturally very athletic and that is because animals all apply the very same principle of brain-muscle connection and not because they ever go to a gym and lift weights. Good examples are cats, horses, deer, lions, squirrels, and ti us humans specially all primates…actually any monkey are better muscled build than humans and without them ever going to a gym. Primates naturally they all apply the brain-muscle connection to build the powerful muscles they have unlike humans in our mind laziness to connect our minds to our muscles.
This method definitely works and I've never realized it was an older method till now. This is how I have been training for years and the secret sauce these modern bodybuilders won't tell you.
Max Sick also said in his book "I don't say you are gonna get strong by just doing it, but It is needed te better mind-muscle connection, which is essential while lifting heavier" (I used my own words to say what he said)
The older i get, the lighter i go with higher reps, around 100. It prevents injury and increases flexibility. Do it correctly, the mind-muscle connection is developed.
Well of course it works, Hypertrophy is about blood flow causing expansion in muscle mass thus an increase in potential strength in daily life. High weight, while a very valid method is not required.
well of course it doesn't work The primary driver of hypertrophy is mechanical tension - in practice: going close to failure / the reps slowing down involuntarily. Metabolite accumulation or cell swelling is not enough to cause subsential growth by itself. It's funny how you speak so surely about this yet you obviously have absolutely zero experience with it.
It really doesn't matters how you get there; the only way to obtain hypertrophy and improved streangth is to workout the muscle targeted to a point it's fibers are incurring mild damage (aka Micro-tears) by exercise's end. This will trigger the body's repair and replace mechanism during the recovery period. The body is designed to do so with slightly stronger fibers than the damaged; in hopes of preventing an incident of damage going forward. We take advantage of this physicality; continually distressing the tissue forcing it to continue to repair; and in the process get bigger and stronger as time passes. While the Sandow System will work; it will be at a very slow pace, but for some with special circumstances it may be advised and should not be dismissed. Best, Jurassic Jack ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
@@mikolajakubiec666Recently, every generation that comes along wants to "reinvent, and rename the wheel' Yet after you strip away the polished explanation the basic principle remains the same. I achieved 10 top teir natural titles and have trained hundreds; I think I know what I'm doing. Best, Jurassic Jack A Former Mr Mass Media x6 and Grand Elite Masters Champion x2 1991-1998 ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
It’s a form of isometrics. The key is to really contract the muscles while doing the exercise. He sold special dumbbells that were split lengthwise, the two halves separated by springs. You were to squeeze the halves together while doing the routine, forcing the contraction. I combine the light weight system with conventional exercises, and find I usually reach muscle fatigue quicker with Sandow’s system.
This method got me into shape and actually made a bigger and longer lasting impact than any one time I tried getting back into shape. I don’t care what anyone says about it, if you do it right it does you right
Muscle Failure was taught to me in the Army. It doesn't occur when your pump becomes searing hot and painful. After that pain comes a numbness, then eventually the muscle simply won't push/pull anymore no matter how hard you try. That's Muscle Failure, military style, and I suspect that oldschool tradition came from soldiers from many years past, like many of our military traditions. This, I believe, is the secret to training from what you call, "The Bronze Era of Bodybuilding."
I remember reading something Franco said years ago regarding "when I lift a weight it is heavier than when you lift it". Referring to his ability to contract the muscle harder with lighter weight. I recently was diagnosed with a double hernia and have been advised not to lift weights til 2 months after a surgery I have scheduled. So I started "lifting imaginary weights" and contracting my muscles like I was lifting (trying to keep the core from contracting of course). To my surprise I not only got quite a pump but was sore the next day. I have been lifting for many years by the way. I think this will definitely help keep muscle until I can lift again and will likely improve my mind/muscle connection for when I again return to the weights.
This makes perfect sense to me as a trained dancer. Look at some of those dancer bodies, they look like they lift weights, but they don't. Calestenics is similar.
Okay,a big part thats not mentioned, is his diet.Foods now,are high in sugar,processed sugar,preservatives,steroids injected in meat,chemicals on vegetables and in meat,etc...
Studies confirm that muscles grow stronger after being recovered. Training is damage, rest is recovery. If anything is to be gleaned from the meta studies, it is that it doesn't matter how you cause the damage to your muscle fibers. You can make some reps with decent weight, you can make many reps with low weights, or surprisingly, a couple half-reps at points of highest intensity with oversized weights for your current strength level. At this point, the best method is the one you can stick to consistently. So long your training plan allows you to hit every muscle group over the course of the week, how you do so is preference. Only persistence and regularity are mandatory.
Yeah man, you've hit the nail on the head. 💯 I experimented with Attila's light dumbbell system a few years ago; it's fun and everything but like you said, it needs to be viewed in context. It was a way of getting people into fitness at a time when commercial gyms simply didn't exist like they do today, and in that sense it totally succeeded. We wouldn't be where we are today without Sandow, but were he to appear from the Heavens and see the kind of equipment we have access to now, he wouldn't command that we stop using the pec deck or squat rack in favour of 5lb dumbbells. 😂
Ive been researching and experimenting with the light dumbell system to keep training following lower back injury and made 3 videos on my channel about the Professor Attila routine, which Sandow clearly must have adapted his course from. I think with the full concentration applied you definitely get a workout from it, and i found that when returning to the heavier exercises i had plateued on, i could do more reps. If the intention is for lifters to do this every day i would imagine tendonitis could be a risk, but as i train with power rack etc outside its something i can throw in on a rainy day or after 2 or 3 heavier sessions, to achieve a different stimulus. Perhaps that was Sandow's approach as from pictures of Attila's gym there were plenty of heavy looking weights to be seen, and with shot loaded barbells he could no doubt apply very gradual micro increases to maximal lifts over time. Here's my introduction to the workout with a old school comical twist th-cam.com/video/BC1vac-3fZ0/w-d-xo.htmlsi=wBfICoLe9dFKl5JP
The dumbbell is more than an accessory - the dumbbell weight although light allows an initial tension to activate the muscle you are trying to contract using that mind muscle connection - this was advocated (although with heavier weights) by many bodybuilders in the 50’s through the 80’s - the light dumbbell system allows beginners to make a mind muscle connection safely with lighter weight which can scale heavier over time.
To a certain point, yes. Not bad at all for newbies. It is basically isometrics when done right imo. But there is a cap factor, undeniably centered on selling something cheaply, which you can not do with the heavier weights. The original influencer/ shill. Or is he.
Maybe the lighter dumbbells and the program was developed because it was easier to ship 5lb dumbbells through the mail and because he felt some form of weight training even at lighter weights but higher reps was more helpful than not lifting at all? Over the years we've learned that lifting weights helps with bone health later in life. I'm not sure that was known back then. Also what was described in this video is the mind muscle connection which is important. I applaud him for being innovative. That being said, lets talk about his abs? Those abs were impeccable. I'd like it if your channel did a full video on his 5 lb routine and if you could share information on what he did for his abs. There's a machine called the EmSculpt which says it contracts 90-100 percent (based on which article that you read) of your ab muscles. And says that all other ab exercises only work 20-30 percent of your ab muscles. I'm not saying that I doubt this info. But I am saying if it's true then these pictures are proof that whatever 20-30 percent ab exercises Sandow used were incredibly effective. Also I've yet to see any before and after pictures using the EmSculpt machine that resulted in any kind of muscle definition. I have seen before and after pictures of a cosmetic procedure called Ab Etching. Which basically is lipo using a smaller implement that suctions out abdominal fat to reveal your ab muscles. But if it were impossible to get ab definition through workouts and proper nutrition that doesn't explain how Sandow and the people you mentioned on this channel got ab definition without surgery or modern machines? So I'm always incredibly impressed by the pictures that you share.
Old School Bodybuilding Playlist: th-cam.com/play/PLK7oVKkif-qXRDEob5MKbaT0KEZRe9niu.html
Basically he's doing Kata, look at Uechi Ryu Sanchin for another example :)
To lift heavy is an environmental que for our body to optimize strength and power, thus to prioritize and specialize on fast twitch muscle mass development. Anything else is just a gateway to sarcopenia. Nowadays we've more challenging muscle control protocols known as MMA.
Just like every pioneer, Sandow made error. For instance, Galleo Galilei was wrong about tides.
In my opinion, Sandow thought that mind control was important for muscle growth, but he didn't keep in account that his training wasn't focused only on that.
Ozunis 5 pound dumbbell kickback system is 20 times stronger than sandows ever was in the older times and days
*It's like prison workouts which are bodyweight oriented and done repetitively to increase muscle mass too.*
His greatest feat of strength was keeping that leaf in place with pure willpower.
😂🫵🥇🤝
😂
😂
😂
pure willpower or pure willie power?
Another "missing link" is the fact that Sandow was a health crusader: he was an advocate for prenatal care for expecting mothers, and a critic of the corset. He also ran a series of facilities in England that were intended for ordinary people--including many who were in poor overall health. So his light dumbbell system was something that could be done by non-athletes. He obviously did heavy lifting himself, although, as he became more famous, he focused more and more on physique exhibitions, as opposed to strongman performances. He had too many formidable athletes gunning for him--men like Apollo (William Bankier), G.W. Rolandow, and Arthur Saxon.
Bingo. He wasn’t selling these to athletes or bodybuilder. He was selling it to your grandma
Corsets are fine though. They are adjustable and people wore tailored clothes so it would be very comfortable. The notion that corsets are tight comes from looking at art and edited photos, and somehow deciding it was some awful thing.
@@skyworm8006 if corsets were "fine" then they would not have been criticized by fitness experts like Sandow, as well as physicians like Ferdinand Hueppe and Anna Fischer-Dückelmann. Doctors noted how the regular wearing of corsets compressed the organs, and they pointed to the ancient statue of the Venus de Milo as an example of a normal, healthy female torso.
hi use hi baby
lo l
Morning protocol: light exercise system
Evening protocol: lift horse over head
Night protocol: hold a leaf using your penile strength
I use this method just to maintain something close to an average physique, I'm disabled and this reminds me of the low weight, moderate rep exercises that I do in physical therapy. This won't make anybody huge, but it seems to be geared more towards encouraging people to exercises with an entry level program. If you enjoy this you can progress on to other training techniques. For me, I combine this system, with my physical therapy, stretching and daily walks, I think without moderate exercise I'd already be in a wheelchair.
So true that high volume is similar to physical therapy and prepares one for more specialized endeavors. Perfect for off-season base building and fixing imbalances
Strong work. Respect.
The specialized endeavor being 'Staying Out Of Wheelchairs'. @@TommySawyer314
The science seems somewhat clear.. if an exercise is taken to failure.. it doesn't seem to matter whether high rep or low rep. Both build same size.
Regardless of light dumbbell works or not, it was really impressive hearing him emphasize the mind muscle connection 125 years ago.
Great and nuanced video! The fact that he was a businessman is absolutely key. The system worked... to get more people into fitness. That's a win to me
The old time strength exhibitionists of the bronze era typically trained their heavy lifts in a full body routine two to three times a week. The light dumbbell system or isometrics would be done on the off days to promote mind/muscle connection and recovery. I've found great value to this system when used in this context.
💯 I wouldn't replace heavy compound lifts with this system, but it's amazing for recovery. A lot of the upper body moves relieves tension like nothing else
I went to work abroad for few months. I have home gym in my country, but there I bought just cheap small dumbbells in supermarket. I had to do long supersets, to fell it, but actually pain was high and my insertions were fucked up when I started doing just low weight. Now when I am back home, I use small weight supersets to finish workout, not to recover. So I dont get what you mean by recovery, those light weight supersets gives me more pain that going to failure with heavier stuff. I dont know the system, I just experienced what I did, but from my experience it was not for recovery at all. I had to recover after it. So does this system not include supersets?
@michalviktorin6758 I think you misunderstood, if it's used for recovery you shouldn't be doing it to point of pain. How I would incorporate is 2-3 lifting days with heavy weights (e.g. bench, deadlift, etc), then on rest days do light weight which gets blood flowing, and therefore helps recovery from heavy days. personally I can't stop heavy weight because that builds size.
If used alone (no heavy weights), I think the value would be mainly for general health/longevity and some strength gains.
@@peache8 I think you misunderstood, I did not done this system, I just bought small dumbbells when I was abroad for four months, and tried to make most out of them and I am actually asking if you know the system, and I just presented my experience with light weight training, which did not help recovery, but which you need to recover after. Now I wonder if you know the system, or just suggest small weights are for recovery, because other lifters use them for it.
@michalviktorin6758 I don't think we're talking about the same thing. I'm using the system in a *modified* way for my own fitness purpose. Based on what i remember, it's a series of exercises you do for 10 reps and add a rep every 3 days until you hit 100 reps, then you increase weight. You are supposed to really contract the muscle as this aids mind muscle connection. For my purpose, I don't need to contract so hard to pain because I'm using this in the context of recovery in between heavy sessions. IF you aren't utilizing heavy weights and using just the light weights, then no this isn't for recovery. Similar to HIT, if you really hit failure, you cant train often -- and that's normal and you need rest days. I don't get to that point because I hit failure with heavier weights, so doing the exercises with 3-5lb weights on rest days gets blood flowing and reminds me what muscles are supposed to be used. Hope that clarifies.
Agreed. When we talk about 'lighter training' now, such as proposed by Serge Nubret, this is really 30-40% of a much larger 1 rep max (where the common percentage is between 65-85%). Not 3-4% of it. 'Light' training for Nubret was more like a 200-220lb bench for higher reps instead of 350 bench. There's light and there's 'light'.
Surge was still strong and there was speculation he build his base with heavy basic movements. Still his lifting numbers weren't light by any means considering the amount of volume and short rest. Obviously worked great for him. Good comment 👍
When curling, i can make a 5lb dumbbell weigh 50lbs. If you understand this, then you get it.
I wish I could make 500lbs modern woman somewhat smaller...
If you do the exercises concentrating on contracting the muscles like it says in the book, your muscles will absolutely start to burn while doing it even with those light weights. Modern bloodflow restriction training has shown that the buildup of metabolites will help with hypertrophy so it would seem that if you were untrained and actually followed the instructions for three months doing these exercises you would experience at least some level of hypertrophy. Untrained lifters will grow pretty easily tbh.
I think the problem comes from the fact that after a while, you are going to have to start taking movements closer to muscular failure to continue seeing improvements. So that either means lifting heavier, or lifting lighter weights to failure. As best I can tell though, everyone who did the light dumbbell system back in the day progressed to doing some form of additional training if they continued to improve their physique so this is hardly surprising.
Yup I agree , I mix it all up I never go very heavy nowadays .
(1) a period of machines in the gym - usually a month
(2) a period of only isometrics using an isobow - usually 2 weeks
(3) a period of 7.5 or 10kg dumbbells - usually 2 weeks.
(4) walking only for 10 days-2weeks
Then back to square 1 .
I seem to get the best results from the isobow .
This type of training increases tone (a good thing) but does nothing to increase muscle size.
@@rachelreno3287 yes Rachel ! But you need to consider the protein intake of yesteryear and today ! It was agreed upon that it was 1 gram of protein per kilo of body weight, now it’s 1 gram per pound of body weight. Which has been proven to induce renal stress .
Have a look at the Harry Wong workout( he was a student of Bruce lee ) it focuses on isometric and controlled movement. Also check out professional gymnasts who concentrate on form and slow movement. They have a far more pleasing physique than the bloated clowns .
Try this yourself and you’ll be in the ‘Mike Mentzer’ category, where the magic is in the negative repetition.
Even Arnie never lifted particularly heavy weights compared to Dorian Yates , Arnie was of the old school of high reps and sets . If you were to ask a person which is the most aesthetic physique- Dorian Yates or Bruce lee - if honest the majority would vote for Bruce lee . Bruce developed isometric training for strength and power , rather than bulk ,which he mentioned slowed him down - yes lighter weight does work ( not the weight that sandown claims )
Train safely.
clearly you are maried!
@@robbybee70 who ?
There has been studies that show. Someone who sits and visualizes shooting basketball became equal to someone that actually shot the basketball. The mind can heal your body. We all have that power.
Brb visualizing your mom
Muscle control is deeply underrated. I get a great pump when I focus my mind to the muscles I'm targeting.
Yeah i’m a climber and do it too when i have little time but want to maintain my climbing gains
I'm 57 and lifted since i was a kid, but over last few years I've backed off the weight and intensity but I have to say I am surprised at the results I get . I do what he says , focus on clean technique , shorten the overall motion because I get less injuries that way. And I mix it up. I may just do pushups but change my hand positions every 5th rep. You just have to take your ego out of it
I think Sandow's system would be really great for people for what ever reasons (health or other) can't lift heavy weights.
Still the best system for beginners who have to learn the technique and to build some ligament strength. Also perfect for children whose bones and joints haven't fully hardened yet and for older people who just want to slow down age-related muscle loss.
I'm disabled and I've been doing his system for three months and it's helping me. I have a neuro-degenerative condition and I have alot of trouble controlling anything over 5 pounds.
I'll never be a body builder but I want to live as well as I can as long as I can.
@@themischeifguide swimming is also a good exercise..u can buy some hand paddles and use the resistance of the water for all sorts of exercises in the pool..less chance of injury ...there are numerous vids on this
Absolutely not. There's zero evidence that lifting negatively affects children in any way including injury rate, and lots of evidence that it does the opposite and tentative research to show it helps in the long term. This system isn't the best for anyone because it's nonsense designed to sell early exercise equipment off the back of low effort, mass appeal and a good helping of ignorance.
The best beginner routine is the same as the best routine for children- any good tried and tested routine with progressive overload that suits your needs and goals with a strong focus on good form and full range of motion, coupled with enough calories and protein. Doing 120 reps and focusing on the mind muscle connection throughout the day isn't necessarily a bad thing and if you want to do it and it helps you then power to you, but when you're selling it as a good way to make gains it's just plain old horseshit.
Bullshit. Tons of research indicates that weightlifting is not harmful for either children or the elderly and that especially HEAVY weightlifting is a good way to stay mobile at older age.
The science seems somewhat clear.. if an exercise is taken to failure.. it doesn't seem to matter whether high rep or low rep. Both build same size.
Of course the system works, to a point. These old time BBs were vey lean, and that's really the key. They weren't huge. They had well developed muscles and very lean. You can get good muscle development with light weights, high reps and good form(muscle contraction) but it takes great will power and proper nutrition to get super lean. That's really why people still look up to these early BBs, because we know they had very few shortcuts, and we know what kind of willpower and dedication it took. It's still really quite awe inspiring 150 years later. Another great video fren.
Being very lean with just some toned muscles won't make you look like Sandow. Look at some natural bodybuilding shows they look much skinnier than him. As far as I know Sandow was 1,75m and weight up to 88 kg. Sure that's not huge but for a natural physique that's also not just some toned muscle with low bf. Even with proper nutrition and todays gyms your not getting much more out of a natural physique at that size. I'm not saying that this comes from 2kg dumbbells but it's not like he had no muscle.
They were literally huge tho lmao. Just because our perspectives have been distorted by modern freak monsters on drugs doesn't mean the true ogs were not massive.
Being lean it's not hard lol what are u on? Getting muscle is hard and they aren't just lean guys with a bit of muscle, they were pretty big, I don't know many people who look like sandow
It’s all about concentration. The mind makes the muscle…
“It is possible for any man to follow my example. It is what I live a teach. It is the mind - all a matter of the mind. The muscles really have a secondary place. If you lift a pair of dumb-bells a hundred times with your attention fixed on some object away, it will do you very little good. If, however, you concentrate your mind upon a single muscle, or set of muscles, for three minutes each day, and say, ‘Do thus and so,’ and they respond, there will be immediate development.” - Eugen Sandow, The Gospel of Strength
That's all a bunch of bunch of bullshit though. Mechanical tension is the primary driver of hypertorphy. You can focus on your bicep all you want but as long as you're nowhere near failure, you won't stimulate shit.
@@mikolajakubiec666 I’m afraid it seems you may have a limited understanding of this phenomenon to speak of it with such contempt.
I would invite you to do research on “visualization induced muscle growth” before jumping to any further conclusions ✌️
@@youtubechannel12371 I'm afraid you believe some pseudo-science fairy tailes are reality. I mean it's pretty clear that you're clueless even about the shit you brung up because you didn't actually explain any of it.
@@Have_an_aimWell said 🤣💪👍
@@mikolajakubiec666Seeking Anger management counseling would be the first step in improving yourself, just saying.
That actually makes a lot sense. If his intended purpose was to make bodybuilding mainstream what’s the best way if not giving a low barrier of entry and good wisdom for your muscles.
Good insightful comment, bro.
Its for general fitness. His muscle building program required people to join his gym where they trained with heavy weight, its written in his book.
Right everything is in the book, he even has seperate exercises to do after the 3 initial months of light dumbell exercises. I think he put it to bring you into shape to start doing heavier exercises. He got his start as a gymnast and a circus preformer, but after he mat attila he learned how to use his muscles. He never lied.
The 5lb dumbell system is like the 5 Rites of Rejuvenation. You'd think that something so simple couldn't possibly be effective. Even worse, in the case of the Rites, it's so easy to not do them because you'll do them later or tomorrow - then you're not doing them and feeling your age creeping up on you again.
Hard to believe that simple works like a miracle!
Context is very important here. The 1890s were a wildly different time. Gyms were basically non existent. People's idea of a body builder was "those guys dressed in animal print at the freak shows". As a way to get the average 19th century person to do SOME exercise, this is a fantastic program. For your average 2023 guy who wants to get jacked, not so much.
But still, if you do no exercise at all, and this is all you're able or willing to do, it's way better than nothing. Just because something won't get you looking like Sandow doesn't mean it won't help your health and fitness anyway.
They had gymn in the US back then but they were basically restricted to German immigrant towns and neighborhoods. Those were the only people that had a strong tradition of physical culture. Gyms served as a kind of community center for German-American men, their influence was more than just exercise.
Interesting video. Would love to see your thoughts on Dynamic Tension, and Charles Atlas more generally
For Sandow, the dumbbells are just an external help to feel into your muscles. Also South Indian yogis work solely with visualization and isometrics to develop their muscles.
Not at all true historically...they used body weight, pillar routines, and also various forms of clubs.
Stfu you think you can build muscle with no weight lol I'm Indian and you're full of crap
@@adrianjagmag South India. Yogis. Not in all of India, where there are traditional forms of physical exercise involving clubs, wrestling routines, etc.
@@derlachendevagabund7942 um, I live in South India and am very familiar with the traditions. Please tell me more 🙂
Show some videos. Let's see their muscles
Very interesting. I had never heard of Sandow or his system - thanks for presenting this data.
Though I prefer a heavier style I can assure you the system
Works having used it my self quite late into my lifting journey
These were mostly a gimmick, Sandow said they were years later if you can find his old interview he did when he was 50+ he mentioned in that interview that heavy weights were the only way to build strength.
Sandow was also a big believer in cold showers iirc.
There was a great website that had all these old books and copies of health and strength, he also cured scoliosis with exercise, there was this hilarious picture of before and after of a orphanage of kids that were all bent out of shape and after he trained them they all looked like mini Captain America's :)
Great video and super job of both analysing Sandows system and putting that into perspective. 👏
Seems to me that "muscle control" lives on today as "mind-muscle connection". It's still the right way for people to get started: lighter weights, controlled tempo, and "feel" the muscle contracting.
You can absolutely build some muscle with light weights of only a few pounds, using high reps. I have done this myself in the past. Going heavy might give somewhat faster results, but it also presents a greater risk of injury. Light dumbells are also something that anybody can own for a small cost, and as was pointed out, it allows for focusing on getting good technique. It's especially good if you focus on smoothness and focusing on the eccentric contraction.
Personally, I think 100 reps is a bit much. I would go up to about 30 per set, at most, then take a rest between sets, then repeat 2-3 times. Do this a few times a day, and it's not that different from doing a few sets with heavier weights. A bit less wear and tear, but there's more biochemical stimulus on the muscle, which can also cause hypertrophy.
I disagree. Excessive reps will do a lot of damage. IT's why slaves died young lol.
@@MrBottlecapBill Low intensity, high rep will mostly do metabolic stress to the muscle fibers, not so much to the joints.
I started resistance training this year after a long period of inactivity. I'm 62 & wanted to ease into it for several months, to avoid injury. I started doing the Sandow light dumbbell method (6 lb max) and also light band work. I did only that for about 3 months and my muscle tone was very much improved. I have continued with both of those and have worked in isometrics. I do lift "heavy" (lifting to within a couple reps of failure) but usually only hitting given muscle groups with heavy 1 day a week. This is my routine now - a mix of everything. I have grown muscle mass, but at the same time I've lost about 40 lbs in 8 months. I think the best thing about thee Sandow method is the emphasis on "mind-muscle connection." I use that constantly now in any of the resistance trainings things I do and I think it really helps.
Gotta admire the fact that Sandow had an eight-pack -- though I imagine genetics played its part.
Yea, you have to be lean to display any abs. But no amount of training gets you from 6 to 8, it's a natural body type you're either born with or not, an extra ridge fold in the muscle tissue.
You might be able to theoretically do it with surgery, but it wouldn't have any benefit beyond appearance.
My understanding is he used the Light Dumbell system as a primer for the day, early in the morning. A way of circulating blood and oxygen throughout the body and warming up the joints ligaments and nerves....In the evening he would perform his Vaudeville Strongman act and odd lifts, supports,and of course posing for the crowd. The Light Dumbell system was just a part of a greater whole.
First. Sandow lifted heavy. He didn’t just do a light dumbbell system. I’m pretty sure the man sold the system to make money. Also I’ve studied this system and trained with it. The system is when you get all the reps you go up 2 pds. Keep doing that every time you achieve total reps at the new weight. Once you get over 15 lbs this system becomes (for me) tough!
Yes ppl also forget you have to increase the weight over time.
Yeah people also miss the point of the system. The high reps are to strengthen the ligaments and tendons giving you greater strength and as you stated apply more weight once you've completed the full rep requirements.
My guess is that Sandow's light dumbbell system builds muscle in the same way that flexing during posing builds muscle. The agonist pulls against the antagonist and vice versa. If you do dumbbell curls with a very light weight, but while contracting both the bicep and the tricep, then the force exerted by the muscles onto each other is far greater than that which is exerted by the dumbbell. The dumbbell is mainly there to assist in the movement. It's about using your own body as resistance, rather than lifting a heavier weight.
Herschel walker did sit-ups and pushups. He was muscled up.
That's not what he system was about. He did not advocate tensing muscles against each other
Similar to Charles Atlas training programs,
The problem with internet generation bodybuilding are stuck on the idea of bro split
Do same workouts year in year out , exactly the same weights not doing anything to stimulate muscle growth
Read books from the 50s 60s and 70's, they would have a period training
Olympic lifting
Power lifting
Strength training
Body own weight exercises
High rep endurance workouts
Full body workout
Upper and lower body workout
And so on
Just do the Team3DAlphas Nucleus Overload training:
-Train every day for 30 days
- then take 1-2 weeks offs for mTor reset
- Weight for 15-20 reps range 5 sets.
- Not to absolutely failure or else recovery is impaired too much.
Muscle Nuclei will increase = more muscle building once you restart your normal lifting routine
I am working with the system. Its the best system for the small homegym routine.
I splitted in 3 workouts with max 15 minutes per day.
"Day 209 in Sandow's Light Dumbbell System" is working
^3 x 15min workouts every day.... no restday :)
You'd get 5x the results if you just did calisthenics. You're really wasting your time man
Being Healthy is not wasting my time.... DUDE@@mikolajakubiec666
@@mikolajakubiec666There's always that "Negative-Nancy" in peoples comments, and guess what? You're her!
@@NaturalBornWinner- dude is straight up delusional and needs to be educater or otherwise he'll keep doing that shit, how the fuck is this negative in any way
It works for me. I've done it for 23 years, it keeps my muscles strong and well developed, my biceps is still 45 cm and I'm 50.
45 cm isn't that big for an arm and it could easily just be all fat.
@@doublem1975x45cm is approximately 18 inches, that's a big arm.
@@doublem1975x An arm circumference of 45 cm is particularly large for a natty, provided of course the body fat percentage is at a healthy level.
@grandegulo, If that's you in your profile photo next to the balloons, then I dare say with certainty that your arm circumference is far from 45 cm!
@@_Sam62 Either way working with 5 pound dumbells and expecting to put on any muscle is laughable.
I think his advice is still perfectly valid today. He's emphasizing what we nowadays call mind-muscle connection, and I wish I had given it more attention when I first started lifting.
Sandow was the GOAT but, yeah, he was capping with this program 😂
Appreciate your videos young dude!👍
If physical therapists don't employ this philosophy, they should. It makes sense, especially for seniors and special needs folks.
I'm 58 years-old pretty and pretty busted up. It works well for me. Basically, it's nucleus overload training. Add in some heavier dumbbell and barbell work after 3 months, basic lifts as recommended. Apply the same neurological activation on the heavier lifts. It gets you solid and my shoulders are actually feeling better. I'll take it.
I am 66 years old, run a gym in Germany, and have transferred the idea of Sandow's Light Dumbbell System to the Cybergenics training programme, which I learned about as a young man. I hurt myself with it, because loads of 90% are required in the original programme. I only realised the problem a few years later, after reading Sandow's publications. This meant for me: All heavy loads are replaced by loads between 40-60% 1RM. The exercise selection remains the same as recommended in the Cybergebics manual from 1988. But heavy squats are replaced by air squats and heavy bench presses by very light bench presses. The same applies to neck presses and shrugs, or barbell curls. I know the programme by heart, of course, because I've been in the business as a coach for 40 years. I have never taken steroids, I eat what I want and I like to drink beer. I can say one thing: it works, with or without beer, and it's practical and safe because there's hardly any risk of injury from heavy loads. Depending on the low loads, the number of repetitions is between 15-30, if possible even 50 repetitions, for example in the leg press exercise or abdominal exercises. All in all, you can easily do 800-100 repetitions per workout. This consumes a lot of calories and a diet is usually superfluous unless you are aiming for competitions. Kornelius.Ruks2@gmail.com
Try watching Will Tennyson's training with Phil Heath and you'll see the focus there was the same: muscle control. It's still relevant today
As much as I don't think that doing sets with hundreds of reps is an efficient workout program there is a strong argument to be made that doing this regimen would be more effective than you might think.
The real measure of intensity with training is the amount of force being generated , multiplied by the time under tension. We do reps to ensure that the muscles are activated in more than a single, contracted position, so with these workouts you're potentially avoiding the issue of rushing through reps to try and lift heavier than you should. If by moving a small weight 50 times you're moving the equivalent of a heavier weight 5 times with sloppy form, except with less scope for injury, you will see gains and an overall improvement to your conditioning.
The biggest flaw I can see is that by doing so many reps the increase in the level of intensity when going up to the next size of weight is much greater than the equivalent for lifting a heavier weight for lower reps. Increasing the load by a kilogram is going to be much more challenging for the person who lifts it for longer and does more reps, so it would be very easy to get stuck in a plateau with your training if you don't introduce variations into the routine that challenge the muscles to manipulate the load differently.
I love your channel, you have valuable information, excellent delivery, and a precious message. Thank you so much for making this content ❤
I have to input my opinions here. My first set of dumbbells were 5lb. I did consecutive sessions day on and off for optimal rest time. They do not work. I was doing 300 or more reps at my peak and you will definitely become bored far faster than you will reach failure. It may work for others, but for me, it was a huge waste of time, feeling almost no resistance the whole while.
If you weren't feeling any resistance at all then you weren't flexing enough or hard enough. Also, Sandow himself says it's not to fatigue your muscles like heavy lifting does. It's for beginners to train their mind-muscle connection and build up basic strength before moving on to heavy lifting
Have you contracted your muscles as hard as you could at the end of each movement which is the main principle of the light dumbbell system?
contract your grip as hard as you can the whole way through too so its also an isometric exercise.
Yes, try all of the above. If you're experiencing nothing but boredom that says it all, you simply aren't doing the exercise with the proper form and mental disposition. You're going through the physical motion but you are not establishing the mind muscle connection. The System is still extremely valuable in the following cases: A) for beginners especally those which may have physical encumberments to overcome, and B) it is a key aspect of physical rehabing after injury even for those with high caliber large powerful physiques. I myself used it after a right arm injury in 1998 and was back posing for Muscle Sport Magazine by Summer 2000, and since last March have again with my rehab team put the system to use after a fractured left shoulder. I'll be guest posing at Master's exhibitions by late October 2024 after working my way back to progressive training after a long stretch on the Sandow System. It's used in rehab centers worldwide under one name or another. We, the true diehards of physical culture are the only ones truly aware of its origin. Best, Jurassic Jack A Former Mr Mass Media x6 and Grand Elite Masters Champion x2 1991-1998 ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
Amazing video!
On the subject of Mind-Muscle connection, if i remember there is some evidence that thinking hard enough about a movement can stimulate the nerves and/or muscles involved in the process. Not as well as actually doing it, but it appears that there's something to be worked with there.
body building is about living as long as possible while being as physically fit and independent as possible, how many years of nonaided life, injury free or with enough health/fitness to compensate for minor injuries as well as potentially healing them way faster.
Swingbell training is actually quite difficult. I used to do it when I was in the army, and I was SO strong back then, and the rotation and swinging is what makes it so effective. You can smoke yourself with 20 reps on each of his swingbell exercises. My dad gave those exercises to me when I was a kid, and I was always stronger than everyone else.
I was a 99 pound weakling, I started with Isometrics and pushups, really surprised the football team when I asked to bench with them. that was 5 decades ago...
Sandow was one hell of a specimen, a true greek god.
I think it was the original form of muscle control/static training. And yes the more your mind can connect with the right muscles and the harder you can contract said muscles...the greater the stimulus and trigger for growth! When bodybuilders pose, that's muscle control. Think about all the muscles in your back you cannot see yet they flex 10s of muscles at once, maximally, briefly
Isometrics/static holds definitely work. Look at gymnasts for example. He should do a video on them too.
@@alxnd_r6345Sure, some gymnasts have massive arms.
I wouldn't lump the chest expander in with the light dumbbell system. The chest expander is a S tier piece of home gym equipment
Great video, informative and interesting as always 👍💪😎
I do no more than 20 reps in each exercise. It's all about total and maximum muscle contraction at the end of each movement so it's a mixture of isometric and dynamic principles. Sandow was not the inventor of the system, you can read books of other authors. The best of which is The lost secret to a great body. I'm 50 and my biceps is 45 cm thanks to the system.
*17.7inches for we crusty ol' Americans
Thank you so much. I think a lot of people belittle the mind involvement in muscle building in general, and the effect of consciously contracting muscles without using weights.
I didn't use Sandow's system, but I do yoga and aerobics while consciously contracting my muscles to condition my body for pole dancing, an extreme sport that requires a lot of body manipulation in the air. A lot of my instructors and pole mates thinks what I do absurd, since I don't do any weight lifting, other than lifting my own weight. Yes, I progress in pole slower than my pole mates who do weight lifting, but the amount of injuries is extremely less. (To be honest, it feels like the turtle and the hare race at this rate 😅. They reach a certain level fast and then they sustain an injury, and while they're recovering I slowly reach the level they've reached).
So, I think Sandow's method is great for a beginner. Understanding your body is the best way to prevent injuries. And why the rush people? Have fun 🎉
You forgot that the dumbella you got were unqiue and had to be squeezed in order to use which was perfect for his method.
im contracting while im eating cheetos
Wrong tine to do it. The only thing that will get you is indigestion 😅
@@jackvannote true
Fascinating man Sandow. I think the mind and body connection is all encompassing in any athletic endeavour. Push just below your limits OFTEN is far more beneficial to everyone from pro athletes to beginners.
I vary my training a fair amount but rarely do potentially dangerous things like 'no pain, no gain' 'go hard or go home' etc. I like to train most days and want to continue this way until my forever.
Today was a good (bad?) example of my own connection. I hate back squats but thought I would give them a go...even after aggravating an old upper back injury last week doing the same thing. The bar just doesn't seem to sit comfortably on my back no matter what I do. So physically and mentally I was in pain but perservered...why? I ditched back squats for Double Kettlebell Squats. I prefer them for obvious reasons but I'm not a master at them. So I'll master them first. Maybe another 1000 reps of practice 🤔
Also for building muscle I like the old DeLorme protocol. Look it up and you'll see similarities to Sandow's philosophies.
It's worth noting that a lot of the modern science just proves that the ancient athletes were right through there own experiments. No social media, influencers or marketing investments. They had to show case there feats to the public to prove they were strong. Sandow also devoted the time to look lean and muscular like the extremely old school greek gods 😊💪
The light controlled method is definitely better if you are over50. Maybe not that light, but high reps. I get a workout pump without feeling like something is being damaged. I'm 58.
Loving thinking about, “The stimulus doesn’t actually come from the dumbbell; it comes from the mind. The dumbbell is kind of there as an accessory, but ultimately it is you who must have full control of your muscles and force them into maximum contractions. That is what makes the workout challenging.”
The biggest thing for me is that people shill this means for getting gains, of that I am really not convinced .
Not just light dumbbells. The 'Sandow' dumbbell was divided in half along its length with springs between the halves. You used your grip to close the halves together, and then performed all sorts of movements with this increased tension.
That's an awesome video! And for me, Sandow's system seems much more directed to motivate people to start a routine of exercises and be healthy! 🤔
This is a great video with brilliant content. Thank you
Its all about the contraction. Thank you! ❤
ancient philosophers were cut huge arms veins abs sliced so now were they made TO LOOK LIKE THIS?
I think Atilla and other golden era strongmen were using light dumbbells systems to develop joint and tendon strength so as to prepare the body for the max effort skill lifts they routinely performed. The “side-effect” for untrained people would also be a small amount of hypertrophy. They used the latter to market the system, but I think originally it served a different purpose. You even see this in Louie Simmons’(Westside Barbell) work with his lifters. Simmons says, “Very light resistance starting at 25 and up to 100 reps are intended to build strength in not only the muscles but the tendons, ligaments, and bones by stimulating blood flow in these areas by using rubber bands. This is just a modest review of how to build eccentric, concentric strength as well as building isometric strength.” He, of course, is relying on the research of Kurz, Zatsiorsky, Siff, & Kraemer.
Thanks - I wonder if this is a good system to limit or reduce injuries? Maybe better on the body long term too? Thanks again.
its a thing to consider on deload weeks
I never knew about this system but he was totally right: the building of body mass is directly related to the brain-muscle connection.
As for your last question, why people don’t use it today? Not because of evolution but simply because anything of the mind is always harder on people since it requieres the sensitivity and effort to connect in a level that most individuals are unwilling and unable to do. It is mind laziness what makes people to build body mass through brute force that doesn’t train the brain-muscle connection-control.
A good example of building the body muscle mass by pure brain-muscle connection without the use of a single gymnasium weight apparel that we have is in nature in every single animal and right in front of our noses. Animals are naturally very athletic and that is because animals all apply the very same principle of brain-muscle connection and not because they ever go to a gym and lift weights. Good examples are cats, horses, deer, lions, squirrels, and ti us humans specially all primates…actually any monkey are better muscled build than humans and without them ever going to a gym. Primates naturally they all apply the brain-muscle connection to build the powerful muscles they have unlike humans in our mind laziness to connect our minds to our muscles.
This was WAAAY before steroids were around, so we’re talking elite genetics
This method definitely works and I've never realized it was an older method till now. This is how I have been training for years and the secret sauce these modern bodybuilders won't tell you.
Max Sick also said in his book "I don't say you are gonna get strong by just doing it, but It is needed te better mind-muscle connection, which is essential while lifting heavier" (I used my own words to say what he said)
The older i get, the lighter i go with higher reps, around 100. It prevents injury and increases flexibility. Do it correctly, the mind-muscle connection is developed.
Thank you❤
This would kill my fragile tendons now but that is how I trained when I was just a kid
Well of course it works,
Hypertrophy is about blood flow causing expansion in muscle mass thus an increase in potential strength in daily life.
High weight, while a very valid method is not required.
well of course it doesn't work
The primary driver of hypertrophy is mechanical tension - in practice: going close to failure / the reps slowing down involuntarily. Metabolite accumulation or cell swelling is not enough to cause subsential growth by itself.
It's funny how you speak so surely about this yet you obviously have absolutely zero experience with it.
It really doesn't matters how you get there; the only way to obtain hypertrophy and improved streangth is to workout the muscle targeted to a point it's fibers are incurring mild damage (aka Micro-tears) by exercise's end. This will trigger the body's repair and replace mechanism during the recovery period. The body is designed to do so with slightly stronger fibers than the damaged; in hopes of preventing an incident of damage going forward. We take advantage of this physicality; continually distressing the tissue forcing it to continue to repair; and in the process get bigger and stronger as time passes. While the Sandow System will work; it will be at a very slow pace, but for some with special circumstances it may be advised and should not be dismissed. Best, Jurassic Jack ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
@@jackvannote that's not how hypertorphy works whatsoever. This understanding is outdated by like a decade. Muscle damage inhibits hypertorphy.
@@mikolajakubiec666Recently, every generation that comes along wants to "reinvent, and rename the wheel' Yet after you strip away the polished explanation the basic principle remains the same. I achieved 10 top teir natural titles and have trained hundreds; I think I know what I'm doing. Best, Jurassic Jack A Former Mr Mass Media x6 and Grand Elite Masters Champion x2 1991-1998 ISSA Certified Fitness Trainer/Natural Bodybuilding Coach
It’s a form of isometrics. The key is to really contract the muscles while doing the exercise. He sold special dumbbells that were split lengthwise, the two halves separated by springs. You were to squeeze the halves together while doing the routine, forcing the contraction. I combine the light weight system with conventional exercises, and find I usually reach muscle fatigue quicker with Sandow’s system.
This method got me into shape and actually made a bigger and longer lasting impact than any one time I tried getting back into shape. I don’t care what anyone says about it, if you do it right it does you right
Muscle Failure was taught to me in the Army. It doesn't occur when your pump becomes searing hot and painful. After that pain comes a numbness, then eventually the muscle simply won't push/pull anymore no matter how hard you try. That's Muscle Failure, military style, and I suspect that oldschool tradition came from soldiers from many years past, like many of our military traditions. This, I believe, is the secret to training from what you call, "The Bronze Era of Bodybuilding."
I remember reading something Franco said years ago regarding "when I lift a weight it is heavier than when you lift it". Referring to his ability to contract the muscle harder with lighter weight. I recently was diagnosed with a double hernia and have been advised not to lift weights til 2 months after a surgery I have scheduled. So I started "lifting imaginary weights" and contracting my muscles like I was lifting (trying to keep the core from contracting of course). To my surprise I not only got quite a pump but was sore the next day. I have been lifting for many years by the way. I think this will definitely help keep muscle until I can lift again and will likely improve my mind/muscle connection for when I again return to the weights.
This makes perfect sense to me as a trained dancer. Look at some of those dancer bodies, they look like they lift weights, but they don't. Calestenics is similar.
Okay,a big part thats not mentioned, is his diet.Foods now,are high in sugar,processed sugar,preservatives,steroids injected in meat,chemicals on vegetables and in meat,etc...
Studies confirm that muscles grow stronger after being recovered. Training is damage, rest is recovery. If anything is to be gleaned from the meta studies, it is that it doesn't matter how you cause the damage to your muscle fibers. You can make some reps with decent weight, you can make many reps with low weights, or surprisingly, a couple half-reps at points of highest intensity with oversized weights for your current strength level. At this point, the best method is the one you can stick to consistently. So long your training plan allows you to hit every muscle group over the course of the week, how you do so is preference. Only persistence and regularity are mandatory.
Worked with me
The OG natty was an ancient V-shred lol
Secret is internal resistance. The weights are just a catalyst
Yeah man, you've hit the nail on the head. 💯 I experimented with Attila's light dumbbell system a few years ago; it's fun and everything but like you said, it needs to be viewed in context. It was a way of getting people into fitness at a time when commercial gyms simply didn't exist like they do today, and in that sense it totally succeeded. We wouldn't be where we are today without Sandow, but were he to appear from the Heavens and see the kind of equipment we have access to now, he wouldn't command that we stop using the pec deck or squat rack in favour of 5lb dumbbells. 😂
Ive been researching and experimenting with the light dumbell system to keep training following lower back injury and made 3 videos on my channel about the Professor Attila routine, which Sandow clearly must have adapted his course from. I think with the full concentration applied you definitely get a workout from it, and i found that when returning to the heavier exercises i had plateued on, i could do more reps. If the intention is for lifters to do this every day i would imagine tendonitis could be a risk, but as i train with power rack etc outside its something i can throw in on a rainy day or after 2 or 3 heavier sessions, to achieve a different stimulus. Perhaps that was Sandow's approach as from pictures of Attila's gym there were plenty of heavy looking weights to be seen, and with shot loaded barbells he could no doubt apply very gradual micro increases to maximal lifts over time.
Here's my introduction to the workout with a old school comical twist
th-cam.com/video/BC1vac-3fZ0/w-d-xo.htmlsi=wBfICoLe9dFKl5JP
The dumbbell is more than an accessory - the dumbbell weight although light allows an initial tension to activate the muscle you are trying to contract using that mind muscle connection - this was advocated (although with heavier weights) by many bodybuilders in the 50’s through the 80’s - the light dumbbell system allows beginners to make a mind muscle connection safely with lighter weight which can scale heavier over time.
BRILLIANT as we can only do as much as our JOINTS ALLOW! This SAVES THE JOINTS- His students DO LOOK 'MASSIVE"
I knew this was possible, very smart man. Amen.
To a certain point, yes. Not bad at all for newbies. It is basically isometrics when done right imo. But there is a cap factor, undeniably centered on selling something cheaply, which you can not do with the heavier weights. The original influencer/ shill. Or is he.
how is that isometrics to you?
@@mikolajakubiec666 It is more About tensing the muscle then the load put on it. So kind of isometrics but not static holds, if that makes sense.
@@geraldfriend256 the muscles go through a concentric and an eccentric, just without much external resistance. I get what you mean though
he mentioned going light every day but also going heavy once or twice a week.
Maybe the lighter dumbbells and the program was developed because it was easier to ship 5lb dumbbells through the mail and because he felt some form of weight training even at lighter weights but higher reps was more helpful than not lifting at all? Over the years we've learned that lifting weights helps with bone health later in life. I'm not sure that was known back then. Also what was described in this video is the mind muscle connection which is important. I applaud him for being innovative. That being said, lets talk about his abs? Those abs were impeccable. I'd like it if your channel did a full video on his 5 lb routine and if you could share information on what he did for his abs. There's a machine called the EmSculpt which says it contracts 90-100 percent (based on which article that you read) of your ab muscles. And says that all other ab exercises only work 20-30 percent of your ab muscles. I'm not saying that I doubt this info. But I am saying if it's true then these pictures are proof that whatever 20-30 percent ab exercises Sandow used were incredibly effective. Also I've yet to see any before and after pictures using the EmSculpt machine that resulted in any kind of muscle definition. I have seen before and after pictures of a cosmetic procedure called Ab Etching. Which basically is lipo using a smaller implement that suctions out abdominal fat to reveal your ab muscles. But if it were impossible to get ab definition through workouts and proper nutrition that doesn't explain how Sandow and the people you mentioned on this channel got ab definition without surgery or modern machines? So I'm always incredibly impressed by the pictures that you share.
Yes, it is all good