Ken Waller Mass Program | How To Get Big | How To Build Muscular Size | Old School Bodybuilding
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- Ken Waller Mass
Introduction:
Who doesn’t want to get big?
Ken Waller, one of muscle cities greatest stars, present some cool facts on getting muscle mass. He has packaged a program that could work for anyone. With some simple exercises put together in proper sequence and with the right timing, “Big Red” shares the secret of gaining muscular mass.
Perhaps the most important point in this training for mass program I’m about to present is the need to establish the right balance between effort and rest.
I mean, not only the seconds or minutes rest between sets but also the days of rest between workouts.
It’s hard to knock off whole days at a time when you see Arnold and Franco and Zane going at it every day with their own private routines. You get this compulsion to work and you hate to let a day go by. However, before long on this mass routine you’ll learn to appreciate the need for rest.
Growth simply won’t take place without sufficient rest.
Of course diet also plays a very important role and I’ll talk more about diet a little later.
After 10 years of training I have arrived at some facts of life. I have found that the best system for building mass is a four-day-a-week program hitting each muscle group twice a week. Calves which I work each session remain the only exception.
Here are some important points:
Set realistic, achievable goals, heavy training builds more permanent muscle, heavy leg work is paramount. The full squat is the basic mass builder for the thighs.
Monday and Thursday you’ll train calves, thighs, chest and back
Calves:
Donkey Calf Raises 8 Sets / 15 Reps
Thighs:
Heavy Barbell Squats 7 Sets / 12-10-8-7-6-5-5
Leg Curls 5 Sets / 12 Reps
Chest:
Warm up with 2 Sets of 15 Reps of chins and parallel bar dips, superset style
Barbell Bench Press 5 Sets / 12-10-8-6-6
Dumbbell Incline Press 5 Sets / 8 Reps
Back:
Lat Machine Pulldowns 5 Sets / 8 Reps
Bent-Over Rowing 5 Sets / 8 Reps
To finish off your workout perform one set of maximum reps of chins and dips. That’s all for today. Head for the shower.
On Tuesday and Friday you’ll train abdominals, deltoids and arms.
Abdominals:
Roman chair sit up. Do one set of as many reps as you can working up to 50 reps.
Bent knee leg raises do one set of maximum reps working up to 50
Bent over twist with a broomstick or an empty barbell
Calves:
Same work out as Monday and Tuesday
Upper body warm-up two sets of 10 to 12 reps of chins and dips performed super set style
Deltoids:
Standing Barbell Presses 5 Sets / 10-8-6-6-6
Seated Press Behind Neck 5 Sets / 6 Reps
Arms:
Barbell Curl performing 5 Sets / 8 Reps
One Arm Concentration Dumbbell Curls 5 Sets / 8 Reps
Triceps:
Standing Barbell Tricep Extensions 5 Sets / 8 Reps
One Arm Tricep Extensions 5 Sets / 8-8-8-6-6
Wrap up with two sets of maximum rep push-ups with your feet elevated on a bench. That’s it; shower time.
In conclusion, like everything else in this life you get out of it what you put into it. If you want something bad enough, you can usually find ways of getting it. If you want muscle mass, you can get it, provided you are strongly motivated.
Hard, motivated training conquers all. Go at it with a clear picture of what you want to be. Imagine your goal, then strive for it with everything you’ve got.
Get plenty of sleep to help you recover and restore your energy levels. Strive for eight hours a night.
You must eat muscle building foods; meat, fish, fowl and eggs, also plenty of vegetables and healthy carbohydrates.
Try three meals a day, each with some kind of protein. Take supplements in between like protein drinks. You won’t over eat if you eat right.
Besides, like I said, you’ll always do the right thing if you are motivated.
Thank you for stopping by. I know you will make some gains following Ken Wallers Mass Routine.
Please leave a "Like", comment, share and subscribe. I would appreciate it.
Until next week...keep training and chasing The Dream.
Peace, Sal ✌🏼 🏋🏼 💪
One of the most underrated,BB. Very symmetrical & massive of all time. Also gave solid advice. He wrote an article on forearms saying that several exercises & sets must be done to "CHURN" the muscle & that steroids were NO substitute for this CHURNING. He was Right 👍☝️
Yes HighPlains Drifter...Ken Waller is one of my all-time favorites from the Golden Era. When I was a youngster, I used to go to Gold's on Pacific and look through the windows and at times would see Big Kenny workingout! Wow! Good old days! Peace, Sal
I honestly don't think Ken Waller was was underrated.. In my opinion I think he was lucky to get as far as he did in Bodybuilding.. He got a lot of attention in pumping Iron when there were guys that were much more worthy of some film time like Robby Robbinson, Surge Nubret, and quite a few others that nobody will ever associate will ever associate with the pumping Iron documentary because they were only seen in flashes.. I'm also not convinced Ken Waller deserved to win the 1975 Mr Universe.. I don't what you mean by saying he was the most massive of all time.. He didn't even come close to the size of Arnold and Lou..
I bought my 110 pound weight set and started training the Fall of 1982, over the next 3 years read ironman, Flex, muscle fitness, bought Weiders encyclopedia and Arnolds education of a bodybuilder. Try muscle builder, soy protein, crash weigh chew tablets (taste horrible). Ken Waller was great. During high school 1982-1985, went from 5'9 to 5'11.5 and from 117 to 164lb, but no further growth despite over 3000kcal/day and training 3-4 days week different splits. Later tried AAS a few cycles and had a modest response. Even though I am not blessed with genetics to be muscular I still enjoy a good muscular definition at 55 y, God willing will continue training until my last days. Cheers, you have a new subscriber.
Thank you brother peruch02194. Old Dudes Rule my friend! What a great story and memories of your bodybuilding journey. Good old days for sure. Isn’t it a great feeling to rack that barbell and perform sets of the bench press, or grip that dumbbell and churn out sets of curls? I am not blessed to pack on the size and mass that the champs do, but I enjoy working out and the small gains that I do make. We all need to have hobbies and goals in our lives and competition with ourselves to continue to see how much we can improve and achieve. Hang in there my friend and continue pumping those weights just as you did when you were in high school. Btw; Ken Waller is one of my all-time favorite champs! Welcome brother and God bless you, Peace, Sal 💪🏼
Don't let him steal your Tshirt 👕
Outstanding work Sal. That’s another great blast from the past. 💪
Glad you enjoyed it brother Retro 1! Thanks for all your encouragement. Good to see you in the comments section again, Peace, Sal 💪
I know im late to the party but watched this video and decided to try out his Mondays workout, and as simple as it looks its fucking brutal took me almost me about 90 minutes had to rest 2-3 minutes on most of the exercises, gym was empty so i was able to jump from exercise to exercise.
Awesome brother leroyvigiljr3311! Thank you for stopping by and for your nice comment. Keep pumping those weights my friend, Peace, Sal💪🏻
nice work as always sal
Hey there brother George...thank you for sending your positive vibes. Peace, Sal 💪
they look very close to Arnold, amazing
Great video. Thanks
You got it Matt. I'm glad you enjoyed the video. Thank you for your nice comment, Peace, Sal 💪
awesome video thank you so much
You're very welcome brother Nicholas...thanks for stopping by and for your encouraging comment. Peace to you my friend, Sal 💪
Another good one. 💪
Appreciate that brother Marco! Thanks for stopping by and don't forget to drink your Mass Gainer Shake. Have a great weekend, Peace, Sal 💪
Thank you Sal. Remember this time frame very well . Ric Drasin @ 0:55.
Brother Samuel...good old days right?! Could you imagine a gym like this nowadays? And these dudes were your training partners! At least we have the photos to look over and a big thanks to all those photographers who took all these great photos. Have a great weekend Samuel, Peace, Sal 💪
Sal, I absolutely love your channel! Thank you for all you do. I've always wondered about Ken. Do you know what happened to him?
Hey there brother Jason. Thank you for your encouraging words and for stopping by. Ken Waller is one of my favorite bodybuilders from the Golden Era. I remember going to the Original Gold's Gym on Pacific Ave when I was a young teenager and would look through the windows and watch the champs working out! I used to see Ken there at the gym and he was awesome. I believe he retired in Alabama; but I'm not sure. There is video on TH-cam from probably about 2 years ago and a guy working out at what looked like Planet Fitness ran into Ken Waller and shot a little video of his meeting him. Peace, Jason; Sal💪🏻
@@SalsBodybuildingArchives Thank you! That sounds like some great memories. And very interesting about Ken. It seemed he stepped out of the spotlight. Maybe wanted to live a normal life a little? Thanks for the response and keep up the great work Sal!
Another great video Sal.
Glad you enjoyed it brother Ryan. It's good to see you in the comments section again. Have a great weekend, Peace, Sal
I’m a little late to the party SAL but thoroughly enjoyed the info and photographs. I hope your archive is endlesss Lol. Have a great weekend.
BTW don’t forget THE MYTH 🏆
The doors always open for you brother Joe! Thanks for stopping by and I hope you have a great weekend, Peace, Sal 💪
If you are natty then good luck.. bcz with that much of volume and frequency you can never recover.. no matter how smartly you plan your diet protocol and how sound you sleep..
Eh, cut every 6+ set exercise down to 4 sets and every 5 set exercise down to 3 sets and it’s good. You’re getting 3 days rest every week & hitting everything 2x.
Or just workout every other day on an A/B split
@Old Skool Bodybuilding Routines for a few months maybe. That’s too much long term
Just reduce the volume in half.
top!! this TH-cam channel
You got that right brother PabloFreestyleBR! Hope you have a great weekend and thanks for stopping by, Peace, Sal 💪
Don’t forget to mention the gear you were taking Kenny .
He took Joe Weider’s Super Pro 101 Protein Shakes and Crash Weight Gain Formula 7 right? 😉, Peace, Sal 💪🏻
@@SalsBodybuildingArchives Right .👍🏼😆🤫
Is this program for naturals or just for enhanced lifters?
I would say it depends on how long the trainee has been lifting and not whether you are natural or enhanced. All the exercises listed here are for any type of bodybuilder who wants to build muscle. I would say if you are a beginner or intermediate level; perform the exercises as outlined but just perform lower total sets and build up from there. More advanced than just perform the program as described. Good luck and thanks for stopping by brother steel, Peace, Sal 💪🏻
But if you train shoulders 2 days after the back training. Won’t you just overtrain the back? Because some shoulder exercises involve the traps and romboids.
Good question brother Military News HD. I know for me; that when I'm pushing too hard and not fully recovering, I get lethargic and tired; low energy. You'll have to see how you feel as you work through this routine. I wouldn't worry too much about over training. I wonder if we really know what hard training is and what it entails. I think I'm training hard, but at times I'm wondering if I really am. Peace, Sal 💪🏻
1976 Heavyweight Mr. Olympia Champion
You got that right Audio Impact. I guess Franco was the overall winner for the Olympia. But, it still qualifies Ken Waller as Mr. Olympia in my eyes. I wonder what the judges were looking for when they select the "overall" winner. Thanks for stopping by, Peace, Sal
@@SalsBodybuildingArchives Yep. Same with Mike Mentzer in 1979.
interesting split
Why?
@@gerhardschelbi2302 because is odd
Way to much volume for a natural bodybuilder.
Also, training shoulders the day after doing chest and back is stupid as those muscles were heavily involved on day one.
Also thats not an ideal split. Impossible to do that much work on leg chest and back in one workout. You are better off doing .Chest/back/deltoilds on day 1 and on day 2 do Legs and arms.
Yep, this is a good split. I must say brother user-ez! I also use this split at times and it is a good workout. Peace, Sal 💪🏻
Was he under 200 pounds when he was on stage.
Hey brother Joseph…I think “Big Red” was more like 220-230 at contest shape, Peace, Sal 💪🏻
good workout if you are an advance trainee, but there,s no way in hell a complete novice will make progress on this much work, they will burn out in a month.
Yes I agree. I would say a beginner could still benefit from this routine however, maybe starting out with only one set per exercise at first, and then gradually overtime increasing the sets. Peace, Sal 💪🏻
And you rest on wensday?
That's right brother Roberto. Rest days are on Wednesday, Saturday and Sunday. Don't forget to drink your Mass Gainer Shake bro. Peace, Sal
Do I have to do the same exercises on Monday on Thursday?