Biceps & Shoulders 1:00 Bicep Curl x25 Each 2:15 Reverse Curl x25 Each 3:37 Crusifix Curl x10 Each 4:20 Crusifix Curl x10 Simultaneous Chest & Back 4:55 Fly & Reverse Fly x10 5:24 Pulldowns x10 Each 6:05 Trap Raises x10 Each 6:45 Lat Twists x10 6:55 Wrist Twist x10 Forward x10 Backward 7:20 Strike x10 Each 8:00 Lat Pulls x10 Each 8:46 Press up x3 Core & Legs 8:58 Leg Raises x8 Each 9:30 Full Sit-up x10 11:00 Double Leg Raise x4 11:22 Thigh Squats x10 11:58 Glute Squat x8 12:25 Side Bends x10 Each Saving this here for myself and anyone else who needs it. Remember to increase reps per day.
I tried it. It works!! The body doesn't know the difference. So light weights work as long as you fatigue the muscles. Strongest I've ever gotten was from this routine.
How long did you do it for, what did you use to compare your strength before and after to know you actually got stronger, did it get you a bodybuilding physique cause that was what it was designed for. Cause I call b.s.
@@Mongoose-ct6us that would take months or years of investment to see the actual results to prove whether it’s a superior method when the traditional body building/strength building has produced results and works. So if someone else claims it works they should be able to relay the data so that someone doesn’t have to potentially lose a year or more worth a progress on a leap of faith. Since only one guy from the turn of the 20th century showed data it’s probably not real. All I see is a bunch of people claiming it’s awesome but they’re small and not strong
@@Randoverse it definitely works with progressive overload of weight. You know heavier and heavier resistance to promote hypertrophy. But with this method I highly doubt you get the results claimed. With this technique the end goal is to decrease the weight until you do the movements with noting providing resistance. And you’re starting out with 5-10 lb dumbbells anyway so yeah it all seems like bullshit to me. So someone provide some real result data
This workout is actually killer. I did it with 10 lbs dumbbells. If anyone is doubting it try it. You have to focus on the specific muscle you're targeting and squeeze the life out of it you can't just lazily go from point a to point b with the weight
@@Harry00020 Squeeze the muscle your working the entire time. Sandow used to sell dumbbells with a bell to let you know when you're squeezing tight enough
This is an excellent workout, even for women. I was doing this exact workout for a few months but then life happened and i stopped working out completely for 5 months. My arms still look amazing. I started back up today.
Couple points. This is, in fact, Prof. Attila's training system. Sandow advocating increasing the number of reps for the bicep curl and then increasing weight by five pounds once one has gotten to 120. Also, Sandow wanted the knees bent so the legs are continually engaged.
Where did you get the 5 pounds increase from ? It is correct that there is are weight increases described in the Sandow system, but it is capped at 5 pounds for "the regular man undertaking these exercises on a daily basis". Later writings both by Sandow and from Sandow supporters describing working up to dumbells weighting 20 pounds, but those are "athlete weights" to paraphrase it, and is reached in conjunction with and after partaking in Sandows heavy program for "the budding strongman" as described in his later works.
One thing people get wrong about this is firstly, sandow said that after 3 to 6 months using this program one should have worked up to using 20lbs dumbbells and then one was to continue their training with a traditional weight lifting routine. In addition to this people seem to forget that he and his students used the light dumbbell system in combination with their wrestling and gymnastics training.
I think it's a perfect workout. I'm starting to do some of these . The lighter weight(I even used my 2lbweights) seems to let you focus on the muscle and motion instead of how heavy it is. I think these first round of bodybuilders look perfect ,amazing. They look like Greek statues except a little bigger. Glad I found this! Thanks Sandow and thank you for this vid!
The Dumbell light system works I used this system to win the the Natural Bay Area and place 3rd in the Natural US and to compete in the 2008 most prestigious Natural Olympia. Take a 5 pound Dumbell slow down the monentum to make heavier. Trust me you will get an amazing physique. If I did it you can also
Love the crucifix curls. I heard Jay Cutler say if you wanted to make the biceps blow up, work them with the triceps. So true plus you are getting maximum contraction on the biceps in this position.
Ya the Sandow workout was about the mind/muscle connection and you do it right unlike other vids I have seen on youtube guys deciding on their own accord to throw 10kg+ dumbells around as if Eugene Sandow just wasn't able to lift those weight so they do so because they can. We call those people Gobshites. But you're not a gobshite, well done.
Sandow said in his book „ on the completion of 7th or 8th with the dumbells WEIGHTING 20 POUNDS I guarantee that my pupils will be as muscular as I am” so it is misleading that he advocated light weights - because he advocated starting with 5-7 pounds but increasing it till 20punds and doing as much as 120 reps with them.
I did this routine for awhile and I think it has a lot of good to offer, particularly for someone just starting out or someone wanting to get a workout in with limited equipment. I was wondering if anyone has tried these same movements and rep ranges with resistance bands. It seems that this would line up with Sandow’s philosophy.
just getting into the sandow workouts...its fun and hopefully I will burn belly fat also ...I love classic books and trainingsystem ...by the way great choice of music..takes me back to 1920s
I like these because it seems like it seems like they could definitely fix a lot of shoulder issues. Definitely gonna give it a go alongside my regular training. Eventually i wanna look into his heavy training as well :)
Brother! Such a great video! So clear, and probably the only one in yotube that make the comment on the different type of squats! thanks for that, you got a new subscriber. By the way, would you mind sending me a picture of the poster with the exercise list? I´veen looking in the web for it with no result.
To be honest, the idea behind it is definitely right, but the application suffers from the time it was made. A more solid approach to light training exercise would be to actually being in a certain weight range, around 50% to your max 1RM, and trying to reach failure. I've recently switched to light training, and I currently making real gains but it has to be think through a bit more than just following a hundred years old regiment with its flaws. You could totally, judging from your current musculature, lift about 3 to 5kg and do several sets of 20, personally my system works like that: - I start with 4 x 15 then I had a rep at each new session if the previous one was successful (meaning managing to finish the 4 x 15 in this case). - Once I reach 4 x 30 after several weeks I add a set and go back to 20 rep. Once I reach 5 x 30 I add a set and go back to 6 x 22 up until I reach 10 x 30. - Once I reached 10 x 30 I add a kilo and now start at 5 x 20. I usually do three session for each small muscle group, each week, so it does takes time but not that much. If you want to go even lighter then you have to do more rep (around 50 reps) the goal is to build a strong MMC but also to deny every possibility of cheating, but ultimately the key factor is to reach true failure, if you're not reaching muscle failure then it means you're going too light with too few sets/reps. It's basically progressive overload but instead of adding weight we add reps/sets. This is far safer for joint, far easier to reach failure of the concerned muscle, it allows a better control especially of the eccentric part of the movement, but the downside is that it does takes more time. But the results are better in my opinion, I would often failed to reach failure with a traditional 3/4 x 8-12 type training. Now my muscle are almost always sore the next day, the burn is almost unbearable while working out but the muscle gain and the progression is linear as heck. The stimulus to fatigue ratio is golden! I don't want to even go back to heavy training, and will just going back to it in several months to shock the muscles and kickstart new gains. Light training is indeed superior.
A lot of people will not appreciate this system because modern bodybuilding/gym culture. Weights are supposed to be light. Really light. It doesn't get any more "mind-muscle connection" than this.
Superbbbbb video congratulations Sir please tell us when shall we increase the weight of dumbell Pl pl pl waiting for ur answer please waiting for ur reply Thank uuuu soooo muchvfor this outstanding & very useful video
Good display but try adding contracting the muscle before each rep doing the movements slower and releasing the contraction of the muscle at the end of each rep. It takes time but you can increase the reps and you will see increases in hand and forearm strength. Your muscles will feel denser because the burn you get is intense
I did this system without knowing it when I was a teenager, for a period 4-5 years. It was because I did not have patience nor money for a gym membership. So I did tons of reps with 4kg and bodyweight exercises and cardio. I can not say I got huge, but I was muscular and fkn chiseled.
Can you talk more about the progressions of the program. Ive found it quite hard to get the right information on how one should progress on the LDS. From what ive read I believe sandow said to increase the number of reps on each excercise every 3 days and also can go up in weight of dumbells up to 20 lbs.
Ciao Tim, è possibile avere una scansione a 200 DPI del poster murale? Contraccambio con scansione della copertina di Sandow Magazine 1899. Grazie anticipatamente. Ciro Santarpia.
I thought the point was to flex the muscle with each movement, but you say relax the muscle and just go heavy on focus/feel with mind. Do i misunderstand the need to flex the muscle?
he means to relax other muscles which are not being trained For example, during a bicep curl, just focus on the flexion and extension of your bicep muscles and try to keep your shoulder muscles relaxed
My neighbour has never returned my 2.5kg dumbbells, so instead of being sensible and starting with no weights, I ordered 3kg dumbbells. First workout, 48 hours in to a fast, on a carnivore diet. Just tried to do a pressup and there was no gas in the tank. Next time I do this on a fast day, will have to make many breaks, probably over the whole day, in order to refuel glycogen levels. My dad had blue coloured spring dumbbells, never saw the use of them - am wondering if Sandow lore was handed down to him? Thanks for translating the chart to this video!
@ace, you should squeeze as hard as you can while at the same time focusing on the targeted muscle or muscles and relaxing those which aren't. It's tricky to do but you've got to stick to it, training session after training session. Then you will start feeling them. It's a long process though.
Hey Tim, I love the content you upload and the fresh (this time re-freshed) attitude towards training. However, this time I don't understand the benefits and intentions behind this method. I probably missed it, so if you could shed some light on: 1. It's benefits 2. the intention behind it 3. How do you measure progress in this practice? Much love and appreciation 🙏 2.
It's a Module in Tim's School of Biomechanics. Short answer to your question is that this type of training is a bar on a ladder. You will feel the benefit and the progression once you reach the next bar on that ladder. For more details check Tim's School of Biomecanics. I am really thankful to Tim for sharing his passion for movement in that school.
The goal is to develop mind muscle connection with every single muscle in your body. This achieves a better contraction which also means you will be able to contract the muscles harder regardless of the weight handled. Self imposed contraction is the name of the game and progression is assessed with tape measurements.
One question: does the chest fly actually works the chest while standing? Shouldn't it be better if performed on a bench to get a good stretch on the pecs?
I really like the video. Have done the routine many time. Some of the transitions are too quick. Need to give the viewer slightly more time. E.g. going to the floor for the press ups. Flute and harp music is great.
Can anyone please give the instructions, while doing the exercises are we force to flex during the whole movement or only flex at the first movement or the end movement, like end of curl?
@@Tims_Gym I thought he said everyday ? I'm confused about this, everyone saying workouts should not be done 2 days in a row with same muscles... especially if I add some calisthenics (push ups, dips...) can I do it everyday ? Sandow and other bronze era lifters seem to do it but I'm not sure if it's right
@Alltimeboxing well I think of it like this. Your body is using those muscles everyday regardless of if you lift or not. At first these may seem challenging to some with 5lbs, but continued everyday your body will be forced to adapt and grow. I can see this building a super solid base for other strength focused lifts. Sandow as I know would do this every morning and then do he's strength stunts in the evening. The idea that you have to cease all Weighted movement altogether to recover I think is a little overblown. Your body will adapt in all sorts of ways to accommodate. Increased appetite, better or more sleep, lowered stress etc. Edit:I should say that repeating super heavy movements everyday could require more days of rest in between. But super light loads like this won't bring you anywhere near failure. In fact I think this is training your endurance and your tolerance to weightlifting as a whole by bringing your baseline higher and higher overtime
Sir ,does here anybody know about atleast one person ,who with this exercise system ,repeated what Mr Sandow did in his various shows /feats of strength ? After Sandow why we dont have another strongman who could match even 10 % of what Mr Sandow was able to do ?
Sandow trained the strength lifts since they were part of his routines in the shows. He trained purely in a strength fashion when load was high therefore it is likely he kept the physique gained with the light dumbbell system. Mind that while his contemporaries love the system they say that this cannot achieve maximum hypertrophy. It is clear though that max hypertrophy can be kept only at the expense of a very high food consumption and training load. This system achieves the best physique with standard nutrition and offers amazing health benefits. It is also excellent foundation for who wants to bulk higher muscle mass.
I want to add some nuance to my comment. What I should have said is that closing your eyes increases the intensity. This is useful only up to a point. The relationship between effort and results is a non-linear one. For those at odds with maths this means that, up to a point, more effort means more results. But, at a certain point, the line curves downwards and more effort generates worse results. This is also why the system presented here only uses light weights, to not tax your system too much. Because we actually need to do less than we think. Results may be more slow compared to other systems, but they're more stable.
@@haskellbearsandow highlighted exactly this. Focus was important but overexertion was counterproductive. Very hard to master without an actual teacher tbh.
@@haskellbear I think the hardest part is to overcontract both the muscle and the nearby ones. Impeding breathing as well. It is a very very different training. No one does this for 3 years straight so it is hard to assess its limits in an actual expert.
This is great, pal! Killer workout and your instructions are spot on. Only fail is that annoying flute soundtrack 😠 Lose it - it really makes it difficult to concentrate. Otherwise, thanks 👍
You have to literally tear the muscle fibers for growth. Show this system to Ronnie Coleman or other Mr Olympia and buy some earplugs for the barrage of laughter.
Na ja,können alte Menschen machen zur gesunderhaltung. Muskeln werden so halt keine aufgebaut. Ich habe monatelang nach Sandow mit sehr leichten gewichen trainiert. Ergebniss war Kraft und Masseverlust.
There is absolutely no proof whatsoever that this system is what built his physique. It has been speculated that he only wanted to sell his book and make it appealing to the masses. There are mentions of him achieving great feats of strength. Did 5 pound dumbbells allow him to do that? Doubtful. He most likely just did standard strongman stuff like everyone else in his era.
Sandow, as well as MANY others, was merely a student of Professor Atilla. So many students of Atilla trained this same way and all developed similar physiques and you can see several examples of students of the students who also gained from this system.
@@ByronTexas once again, there is no proof that they actually used those methods to build their physique, we only saw it in the books they were selling. They were overhead pressing 200 pounds+ during acts, you tell me that strength came from 5 pound dumbbells? Impossible.
@@adam-lt8iy The light routine taught the nervous system to contract muscles optimally and the heavy lifts built the strength. It's not a tough concept to grasp
@@mensiuscho I have been reading around this subject a bit. As I see it this is similar to a modern weight lifter doing yoga several times a week to supplement and support the heavier lifting. Nobody would get his physique with just this. But this kind of training combined with heavier lifting I can believe works. Anyone who works behind a desk and thinks just 1.5kg dumbbells will make them massive is delusional. But maybe someone who does heavy work/labour could use this to keep their body healthy. It is not for me. I prefer pure bodyweight for light sessions.
Good stuff! Glad to see another take on this system! I've actually been increasing weight doing this particular system and have gotten some mass from it, but the underlying idea IS certainly to focus on the contraction of the muscle more than anything. 🫡💪🏼
This is excellent! Well done!
Thank you sir, you’re the main channel that has inspired me to train this way so thanks to you for your wonderful content too 👍🏼
@@Tims_Gym you're welcome and thank you for the kind words. 😊
Wait I thought you just called him out
Biceps & Shoulders
1:00 Bicep Curl x25 Each
2:15 Reverse Curl x25 Each
3:37 Crusifix Curl x10 Each
4:20 Crusifix Curl x10 Simultaneous
Chest & Back
4:55 Fly & Reverse Fly x10
5:24 Pulldowns x10 Each
6:05 Trap Raises x10 Each
6:45 Lat Twists x10
6:55 Wrist Twist x10 Forward x10 Backward
7:20 Strike x10 Each
8:00 Lat Pulls x10 Each
8:46 Press up x3
Core & Legs
8:58 Leg Raises x8 Each
9:30 Full Sit-up x10
11:00 Double Leg Raise x4
11:22 Thigh Squats x10
11:58 Glute Squat x8
12:25 Side Bends x10 Each
Saving this here for myself and anyone else who needs it. Remember to increase reps per day.
Thank you .
Appreciate you, easy to reference!
How many sets are you doing?
This looks great. Is this to be done daily, or with rest days in between?
The only rest day is Sunday.@@RudyCarrera
I tried it. It works!! The body doesn't know the difference. So light weights work as long as you fatigue the muscles. Strongest I've ever gotten was from this routine.
How long did you do it for, what did you use to compare your strength before and after to know you actually got stronger, did it get you a bodybuilding physique cause that was what it was designed for. Cause I call b.s.
@@CSAcrazy Do your own experiment.
@@Mongoose-ct6us that would take months or years of investment to see the actual results to prove whether it’s a superior method when the traditional body building/strength building has produced results and works. So if someone else claims it works they should be able to relay the data so that someone doesn’t have to potentially lose a year or more worth a progress on a leap of faith. Since only one guy from the turn of the 20th century showed data it’s probably not real. All I see is a bunch of people claiming it’s awesome but they’re small and not strong
@@CSAcrazy Time under tension doesn't work? lol
@@Randoverse it definitely works with progressive overload of weight. You know heavier and heavier resistance to promote hypertrophy. But with this method I highly doubt you get the results claimed. With this technique the end goal is to decrease the weight until you do the movements with noting providing resistance. And you’re starting out with 5-10 lb dumbbells anyway so yeah it all seems like bullshit to me. So someone provide some real result data
This workout is actually killer. I did it with 10 lbs dumbbells. If anyone is doubting it try it. You have to focus on the specific muscle you're targeting and squeeze the life out of it you can't just lazily go from point a to point b with the weight
You get it Fred 👍🏼
I also tried it , 20 reps curls ea.17reps hammer curls with 10 pound dumbbells. At 70, quite an effort but the pump was great.
When you say squeeze....are you saying whilst performing the rep you must squeeze dumbbell?and then relax and contract again when performimg rep?
@@Harry00020 Squeeze the muscle your working the entire time. Sandow used to sell dumbbells with a bell to let you know when you're squeezing tight enough
I did the basic course of Strongfortism... It worked very good😊
This is an excellent workout, even for women. I was doing this exact workout for a few months but then life happened and i stopped working out completely for 5 months. My arms still look amazing. I started back up today.
nice, and best regard for back up :)
Couple points. This is, in fact, Prof. Attila's training system. Sandow advocating increasing the number of reps for the bicep curl and then increasing weight by five pounds once one has gotten to 120.
Also, Sandow wanted the knees bent so the legs are continually engaged.
Where did you get the 5 pounds increase from ? It is correct that there is are weight increases described in the Sandow system, but it is capped at 5 pounds for "the regular man undertaking these exercises on a daily basis". Later writings both by Sandow and from Sandow supporters describing working up to dumbells weighting 20 pounds, but those are "athlete weights" to paraphrase it, and is reached in conjunction with and after partaking in Sandows heavy program for "the budding strongman" as described in his later works.
@@JensMHA
Lol. 120 lb will be at Bruce Lee level of training 😆
@@k14michaelhe meant 120 reps.
One thing people get wrong about this is firstly, sandow said that after 3 to 6 months using this program one should have worked up to using 20lbs dumbbells and then one was to continue their training with a traditional weight lifting routine. In addition to this people seem to forget that he and his students used the light dumbbell system in combination with their wrestling and gymnastics training.
Yeah, that's right!
He later changed that to 10lbs and learned that 20lbs could lead to injury
I think it's a perfect workout. I'm starting to do some of these . The lighter weight(I even used my 2lbweights) seems to let you focus on the muscle and motion instead of how heavy it is. I think these first round of bodybuilders look perfect ,amazing. They look like Greek statues except a little bigger. Glad I found this! Thanks Sandow and thank you for this vid!
You've exposed me to so many new training ideas/systems, and I'm beyond grateful for that.
This is very much more then just fitness it’s di purest form of self discipline and consistency of focus… well done bredda 🤙🏻
The Dumbell light system works I used this system to win the the Natural Bay Area and place 3rd in the Natural US and to compete in the 2008 most prestigious Natural Olympia. Take a 5 pound Dumbell slow down the monentum to make heavier. Trust me you will get an amazing physique. If I did it you can also
Did it improve your strength or just aesthetics?
Both. Your getting stronger with the higher reps This is very underated
Mate this is great! Are you still doing that? You should get in contact with @goldenerabookworm!!!!!
Incredible. Love the production on this mate. Great work. Sandow would be proud.
Its nice to see how many ways you find for training 💪💪 have a nice week 🙏
Love the crucifix curls. I heard Jay Cutler say if you wanted to make the biceps blow up, work them with the triceps. So true plus you are getting maximum contraction on the biceps in this position.
You are a legend. Thank you, Tim.
Ya the Sandow workout was about the mind/muscle connection and you do it right unlike other vids I have seen on youtube guys deciding on their own accord to throw 10kg+ dumbells around as if Eugene Sandow just wasn't able to lift those weight so they do so because they can. We call those people Gobshites. But you're not a gobshite, well done.
Mind that Sandow looked for a certain aesthetic and not more. Today most look for a bulkier figure.
Sandow said in his book „ on the completion of 7th or 8th with the dumbells WEIGHTING 20 POUNDS I guarantee that my pupils will be as muscular as I am” so it is misleading that he advocated light weights - because he advocated starting with 5-7 pounds but increasing it till 20punds and doing as much as 120 reps with them.
I did this routine for awhile and I think it has a lot of good to offer, particularly for someone just starting out or someone wanting to get a workout in with limited equipment. I was wondering if anyone has tried these same movements and rep ranges with resistance bands. It seems that this would line up with Sandow’s philosophy.
Intrigued. Excellent work out, demanding without forcing strain. Thanks.
just getting into the sandow workouts...its fun and hopefully I will burn belly fat also ...I love classic books and trainingsystem ...by the way great choice of music..takes me back to 1920s
Using Sandow I feel stronger in short it works. I just do it 3 days week.
I like these because it seems like it seems like they could definitely fix a lot of shoulder issues. Definitely gonna give it a go alongside my regular training. Eventually i wanna look into his heavy training as well :)
Brother! Such a great video! So clear, and probably the only one in yotube that make the comment on the different type of squats! thanks for that, you got a new subscriber. By the way, would you mind sending me a picture of the poster with the exercise list? I´veen looking in the web for it with no result.
Very informative and interesting! Thank you for posting!
Very welcome
@@Tims_Gym My pleasure! Did strong men of the era really only use dumbbells, weighing 5lbs, or did they use heavier ones for this workout?
To be honest, the idea behind it is definitely right, but the application suffers from the time it was made. A more solid approach to light training exercise would be to actually being in a certain weight range, around 50% to your max 1RM, and trying to reach failure. I've recently switched to light training, and I currently making real gains but it has to be think through a bit more than just following a hundred years old regiment with its flaws.
You could totally, judging from your current musculature, lift about 3 to 5kg and do several sets of 20, personally my system works like that:
- I start with 4 x 15 then I had a rep at each new session if the previous one was successful (meaning managing to finish the 4 x 15 in this case).
- Once I reach 4 x 30 after several weeks I add a set and go back to 20 rep. Once I reach 5 x 30 I add a set and go back to 6 x 22 up until I reach 10 x 30.
- Once I reached 10 x 30 I add a kilo and now start at 5 x 20. I usually do three session for each small muscle group, each week, so it does takes time but not that much.
If you want to go even lighter then you have to do more rep (around 50 reps) the goal is to build a strong MMC but also to deny every possibility of cheating, but ultimately the key factor is to reach true failure, if you're not reaching muscle failure then it means you're going too light with too few sets/reps. It's basically progressive overload but instead of adding weight we add reps/sets.
This is far safer for joint, far easier to reach failure of the concerned muscle, it allows a better control especially of the eccentric part of the movement, but the downside is that it does takes more time. But the results are better in my opinion, I would often failed to reach failure with a traditional 3/4 x 8-12 type training. Now my muscle are almost always sore the next day, the burn is almost unbearable while working out but the muscle gain and the progression is linear as heck. The stimulus to fatigue ratio is golden!
I don't want to even go back to heavy training, and will just going back to it in several months to shock the muscles and kickstart new gains. Light training is indeed superior.
Great video but cannot find the five additional Sandow exercises.? What is the cite
Hello Tim, that’s for this video. Does anyone know where to get any of the spring grip dumbells from in the UK? Can’t find them on a google search.
A lot of people will not appreciate this system because modern bodybuilding/gym culture. Weights are supposed to be light. Really light. It doesn't get any more "mind-muscle connection" than this.
Superbbbbb video congratulations
Sir please tell us when shall we increase the weight of dumbell
Pl pl pl waiting for ur answer please waiting for ur reply
Thank uuuu soooo muchvfor this outstanding & very useful video
I am waiting for ur answer pl don't ignore my question
Thank you for this demo!
thanks, gonna try it
Loved the video!
Very interesting content, thank you for sharing man 👌
thanks for watching!
Good display but try adding contracting the muscle before each rep doing the movements slower and releasing the contraction of the muscle at the end of each rep. It takes time but you can increase the reps and you will see increases in hand and forearm strength. Your muscles will feel denser because the burn you get is intense
Yes I take a minute between exercises
I did this system without knowing it when I was a teenager, for a period 4-5 years.
It was because I did not have patience nor money for a gym membership.
So I did tons of reps with 4kg and bodyweight exercises and cardio.
I can not say I got huge, but I was muscular and fkn chiseled.
the music 😀
Can you talk more about the progressions of the program. Ive found it quite hard to get the right information on how one should progress on the LDS.
From what ive read I believe sandow said to increase the number of reps on each excercise every 3 days and also can go up in weight of dumbells up to 20 lbs.
Ciao Tim, è possibile avere una scansione a 200 DPI del poster murale? Contraccambio con scansione della copertina di Sandow Magazine 1899. Grazie anticipatamente. Ciro Santarpia.
Thank you. Do you recommend this as a supplement to other routines? Or will this alone build a nice slender physique?
Thanks!
Thanks!
Sometimes numbers are coming out funny.
Uploaded at 01/23/2023 , 2123 views 21K subcribers
I thought the point was to flex the muscle with each movement, but you say relax the muscle and just go heavy on focus/feel with mind. Do i misunderstand the need to flex the muscle?
he means to relax other muscles which are not being trained
For example, during a bicep curl, just focus on the flexion and extension of your bicep muscles and try to keep your shoulder muscles relaxed
What is the music being played please? It's great!
My neighbour has never returned my 2.5kg dumbbells, so instead of being sensible and starting with no weights, I ordered 3kg dumbbells.
First workout, 48 hours in to a fast, on a carnivore diet.
Just tried to do a pressup and there was no gas in the tank.
Next time I do this on a fast day, will have to make many breaks, probably over the whole day, in order to refuel glycogen levels.
My dad had blue coloured spring dumbbells, never saw the use of them - am wondering if Sandow lore was handed down to him?
Thanks for translating the chart to this video!
Yes, your dad had a set of Terry spring grip dumbells. Terry manufactured these from 1924 onward after the Sandow patent expired.
How hard / intense are you suppose to squeeze?
@ace, you should squeeze as hard as you can while at the same time focusing on the targeted muscle or muscles and relaxing those which aren't. It's tricky to do but you've got to stick to it, training session after training session. Then you will start feeling them. It's a long process though.
Hey Tim, I love the content you upload and the fresh (this time re-freshed) attitude towards training.
However, this time I don't understand the benefits and intentions behind this method.
I probably missed it, so if you could shed some light on:
1. It's benefits
2. the intention behind it
3. How do you measure progress in this practice?
Much love and appreciation 🙏
2.
It's a Module in Tim's School of Biomechanics. Short answer to your question is that this type of training is a bar on a ladder. You will feel the benefit and the progression once you reach the next bar on that ladder. For more details check Tim's School of Biomecanics. I am really thankful to Tim for sharing his passion for movement in that school.
The goal is to develop mind muscle connection with every single muscle in your body. This achieves a better contraction which also means you will be able to contract the muscles harder regardless of the weight handled. Self imposed contraction is the name of the game and progression is assessed with tape measurements.
Pero estos ejercicios que son para hacerlos todos los dias o dias alternos muy bueno el vídeo un saludo
is it everyday or 3 times a time?
Everyday
One question: does the chest fly actually works the chest while standing? Shouldn't it be better if performed on a bench to get a good stretch on the pecs?
I really like the video. Have done the routine many time. Some of the transitions are too quick. Need to give the viewer slightly more time. E.g. going to the floor for the press ups. Flute and harp music is great.
Song?
so this is full body workout then targeting every muscle and abs ?
Where are the lunge punches?
Can anyone please give the instructions, while doing the exercises are we force to flex during the whole movement or only flex at the first movement or the end movement, like end of curl?
Big fan of thirderies...
How many sessions per week with this routine?
Sandow said 6 days a week but I think anywhere 2-6 is fine
@@Tims_Gym I thought he said everyday ? I'm confused about this, everyone saying workouts should not be done 2 days in a row with same muscles... especially if I add some calisthenics (push ups, dips...) can I do it everyday ? Sandow and other bronze era lifters seem to do it but I'm not sure if it's right
@Alltimeboxing well I think of it like this. Your body is using those muscles everyday regardless of if you lift or not. At first these may seem challenging to some with 5lbs, but continued everyday your body will be forced to adapt and grow. I can see this building a super solid base for other strength focused lifts. Sandow as I know would do this every morning and then do he's strength stunts in the evening. The idea that you have to cease all Weighted movement altogether to recover I think is a little overblown. Your body will adapt in all sorts of ways to accommodate. Increased appetite, better or more sleep, lowered stress etc.
Edit:I should say that repeating super heavy movements everyday could require more days of rest in between. But super light loads like this won't bring you anywhere near failure. In fact I think this is training your endurance and your tolerance to weightlifting as a whole by bringing your baseline higher and higher overtime
Where did you get the spring dumbbells at?
EBay at the right time
You mention a second part where can I find it?
Hey, it is in my School of Biomechanics not on TH-cam. This video was taken from there, sorry for the confusion.
I literally just got a bicep pump by curling nothing for about 50 reps 😂
Wow, train like this and 10 years you'll still not be able to curl 40lb 😂
@@oscarbear7498 Don't worry pal all you need to lift is your micro peen so you'll be right.
The rear deltoids do not really do anything during crucifix curls. At best that is an isometric hold.
Depends how you cue them.
I find it isolates my rear deltas perfectly.
@@Tims_Gym in that position there is no load on the rear delts
Light weight baby!
Sir ,does here anybody know about atleast one person ,who with this exercise system ,repeated what Mr Sandow did in his various shows /feats of strength ? After Sandow why we dont have another strongman who could match even 10 % of what Mr Sandow was able to do ?
Sandow trained the strength lifts since they were part of his routines in the shows. He trained purely in a strength fashion when load was high therefore it is likely he kept the physique gained with the light dumbbell system. Mind that while his contemporaries love the system they say that this cannot achieve maximum hypertrophy. It is clear though that max hypertrophy can be kept only at the expense of a very high food consumption and training load. This system achieves the best physique with standard nutrition and offers amazing health benefits. It is also excellent foundation for who wants to bulk higher muscle mass.
don't you think the 2ed exercise is useless ?
The position of the arm influences differently bicep and tricep contractions
Has anyone tried this with a heavier weight?
I haven't but I'm sure it'll be better to use progressively heavier dumbbells.
Where can I get one of those charts ?
how many times in a wk
2 times...every other week...
For increased effect, do it with your eyes closed
Defo!
I want to add some nuance to my comment.
What I should have said is that closing your eyes increases the intensity.
This is useful only up to a point.
The relationship between effort and results is a non-linear one.
For those at odds with maths this means that, up to a point, more effort
means more results. But, at a certain point, the line curves
downwards and more effort generates worse results.
This is also why the system presented here only uses light weights, to
not tax your system too much. Because we actually need to do less
than we think. Results may be more slow compared to other systems,
but they're more stable.
@@haskellbearsandow highlighted exactly this. Focus was important but overexertion was counterproductive. Very hard to master without an actual teacher tbh.
@Ilethsamael yeah, you really have to be honest with yourself, put ego aside, and stop when it feels like straining.
@@haskellbear I think the hardest part is to overcontract both the muscle and the nearby ones. Impeding breathing as well. It is a very very different training. No one does this for 3 years straight so it is hard to assess its limits in an actual expert.
This is great, pal! Killer workout and your instructions are spot on. Only fail is that annoying flute soundtrack 😠 Lose it - it really makes it difficult to concentrate. Otherwise, thanks 👍
Where is part B?
It is in my online school 👍🏼
This workout can be improved by reversing the sequence.
Hip flexor raises the leg
light weight babyyyy
My Genetics have always responded best to light weights with multiple reps/ sets...
1.5 kg = 3.3 lbs
1 kg = 2.2 lbs
"with no music" then proceeds to play music
You have to literally tear the muscle fibers for growth. Show this system to Ronnie Coleman or other Mr Olympia and buy some earplugs for the barrage of laughter.
Yup you can tear the muscle fibres using your will 👍🏼 I would never want to look like ronnie
Doing push ups is not light weight 🤔
Na ja,können alte Menschen machen zur gesunderhaltung. Muskeln werden so halt keine aufgebaut. Ich habe monatelang nach Sandow mit sehr leichten gewichen trainiert. Ergebniss war Kraft und Masseverlust.
There is absolutely no proof whatsoever that this system is what built his physique. It has been speculated that he only wanted to sell his book and make it appealing to the masses. There are mentions of him achieving great feats of strength. Did 5 pound dumbbells allow him to do that? Doubtful. He most likely just did standard strongman stuff like everyone else in his era.
Sandow, as well as MANY others, was merely a student of Professor Atilla. So many students of Atilla trained this same way and all developed similar physiques and you can see several examples of students of the students who also gained from this system.
@@ByronTexas once again, there is no proof that they actually used those methods to build their physique, we only saw it in the books they were selling. They were overhead pressing 200 pounds+ during acts, you tell me that strength came from 5 pound dumbbells? Impossible.
@@adam-lt8iy The light routine taught the nervous system to contract muscles optimally and the heavy lifts built the strength. It's not a tough concept to grasp
@@ByronTexas so they DID train with heavy weights, thats my point.
@@adam-lt8iy There's dozens of pictures of him lifting very heavy and that was his entire career. He used the light routine to assist his stage lifts
what's funny is people are still buying into this scam a century later
This looks incredibly useless ,
Can you lift 50lb over your head with this
Looks can be deceiving. The programming that is happening internally is the magic here.
This is useless.
It wasn't for Sandow
@@Tims_Gym We really don't know if he was only doing this! what is wrong with Normal workout? weight lifting or even Calisthenics?
@@mensiuscho I have been reading around this subject a bit. As I see it this is similar to a modern weight lifter doing yoga several times a week to supplement and support the heavier lifting. Nobody would get his physique with just this. But this kind of training combined with heavier lifting I can believe works. Anyone who works behind a desk and thinks just 1.5kg dumbbells will make them massive is delusional. But maybe someone who does heavy work/labour could use this to keep their body healthy. It is not for me. I prefer pure bodyweight for light sessions.
@@michaelj132 Agree. Good point.
Maybe it would be better with heavier dumbbells 😹
You're doing the lunge punsh wrong. The wrist rotations are not done like that.
Cool please make a video and show me
I'll do that@@Tims_Gym
You are doing ALL of the exercises completely wrong.
Please point us to your video of you doing ALL of them correctly.
@@b.bluebriz6147 you can see sandow illustrations. This guy's form is non existent
Good stuff! Glad to see another take on this system! I've actually been increasing weight doing this particular system and have gotten some mass from it, but the underlying idea IS certainly to focus on the contraction of the muscle more than anything. 🫡💪🏼