Oreste Maria Petrillo
in collaboration with
Francesco Schipani
THE BLACK BOOK
OF OLD SCHOOL TRAINING
How To Quickly Improve Your Muscle Mass And Strenght With No Plateau
Disclaime r
The training strategies contained in this book are the results of years of studies. The achievement of physical improvements similar to those obtained by the athletes illustrated in the book, is not guaranteed.
The authors reserve the right to update or modify the contents, according to new conditions.
The material presented in this document is for information purposes only; the authors assume no responsibility or liability for any attempt to simulate or duplicate the actions or contents contained here in any interpretation or possible implementation of this material is assumed at your own risk. In the presence of a physical condition, do not workout without a physicians authorization. The exercises illustrated in the book must be learned under the guide certified trainers.
All rights reserved
Any reproduction and distribution of this document, in any form, electronic or mechanic, is forbidden without the authors written authorization.
INDEX
INTRODUCTION 6
THE BEGINNINGS 9
WHAT ARE YOU LOOKING FOR? 16
OLD SCHOOL EXERCISE S 19
What do you need ?
Training expectation with exercis e
OLD SCHOOL" ATHLETE S 59
15 COMMANDAMENT S 154
Old school style nutrition and supplements
Old school style strongmen nutrition lifestyle and training
OLD SCHOOL STRONGWOMEN LIFESTYLE 212
OLD STYLE SCHOOL ENCYCLOPEDI A 248
OLD STYLE ARTICLE S 249
QUESTIONS TO MASTER ALBERTO GRILANDA 281
INTERVIEW TO PROF. FILIPPO MASSARON I 284
BONUS:Our old school routines
Who are you ?
OUR OST TRAINING 313
Acknowledgements about OST method 330
CONCLUSION S 335
Appendix A: Old School Filmograph y 339
Appendix B :Mr Universe, phot o 385
INTRODUCTION
If youworkout but you do not get any bigger, you either reached your maximum potential or you are doing something wrong Reg Park
Hi and welcome to the one and only made in Italy old style bodybuilding workshop.
We are Oreste and Francesco two sports and bodybuilding enthusiasts.
Oreste is a personal trainer, Francesco is a mentor to all those who need advice on how to obtain the best results from training and created the renowned Facebook group Old School Training physical culture considered a real milestone by the fans.
How did this course start?
It was a spring afternoon when Oreste from Campania and Francesco from Calabria, met on Facebook; both attorneys at law and both writers of bodybuilding articles (somehow like Brooks Kubik ).
It was immediately clear that they shared common interests and they both desired to share with others what they had learned through years of trials and errors.
Old style training requires few principles and a lot of practice.
Since the beginning I have been of basic exercises, as Reg Park taught me. Bench press, chin - ups, squats, rows, biceps curls, pullover, these are the exercises that allowed me to target most directly each bodypart. I have followed Regs teachings to the letter. Basic exercises built strong foundations, a muscular nucleus upon which I have been able to build a winning body. Reg Parks theory was based upon the achievement of sizable body mass before working on details and quality. Arnold Schwarzenegger
We will show you the lives and the workout routines of the bodybuilders of the past, from Italy and abroad.
Will you get results?
We can only tell you that if you do not get results through these workout routine, no workout routine in the world can help you.
Act now, before other bodybuilders they will rush to buy this amazing book as soon as they find out about its extraordinary contents, and your will be left behind, in a sad admiration of their amazing growth.
Ready to start? Turn page then!
To your massive body, Oreste and Francesco .
What are the keys to maximum muscular growth? In my opinion there are 3 keys to maximum growth: 1) chose exercises which involve the greatest number of muscles fibers, such as bench press, military press, heavy rows, squats, etc; 2) keep your reps relatively low, between 6 and 8; 3) execute numerous sets of these exercises.
Bill Pearl
Study the life of great lifters. Theres much more to learn from them than sets and reps. Try to match their spirit, their determination, their perseverance and their character
Brooks Kubik
THE BEGINNINGS
It wont be long before in the cities and in the country, at sea and mountain-tops in the barracks and in the shops, in the fields in school, in the labs and in the gyms, the athletic figure of a bodybuilder will rise massive to witness the reconquered physical beauty. By this movement of strength and beauty, artists and poets will be inspired to write in the history of this old world one of the most beautiful and touching pages of human conquests. John Vigna
If we told you there is a sure method, tested by thousands of bodybuilders that allows you to reach your full genetic potential in the shortest time, you would want to know it, wouldnt you?
Right now, you have in your hands a book that will greatly affects your approach to training. We trust you will read this book with the same tenacity weve had in writing it.
That you are reading now may seem just empty words but they will inspire your thoughts and feelings beyond their meaning, unveiling a unique power, almost magical.
We will pass on to you the unchanged fundaments of this sport, the basic truths Sandow lived by and applied in his training, the very same rules which will apply to your great grandchildren too.
We assure you maximum reliability and competence, but you must promise that you will follow our advice .
Do it now. Today is yesterdays tomorrow. If today you dont look as muscular as you had imagined yesterday, it means that you need to change your workout routine if you dont want that tomorrows image in the mirror, is the same as today.
We can really help you. Keep reading, carefully.
Many guys today brag about their strength or their physique. Some boost the load used to squat or deadlift by 220 pounds in one year, some achieve 16 inch arms after one year, or bench press 220 pounds.
How many of them do not use steroids? This word has become taboo. People whisper when they say this word, because they dont want to be accused of being neither, jealous nor incompetent. Its easier to train someone on steroids because should the trainer fail, drugs would come to help.
Natural bodybuilders should always follow a full body routine. His was the kind of routine bodybuilders in the forties, fifties and sixties would utilize to build their bodies, usually working out 3 time week Bradley Steiner
Would you trust a trainer used to training athletes on steroids? Would you follow Jay Cutlers, Ronnie Colemans or the new Mr Olympias workout routine? Would you trust someone who suggests you follow a champions workout routine, without knowing if that champion, who didit and conceived it, was a superman thanks to the use of anabolic steroids?
You see, my friend, nowadays steroid abuse has become as normal as taking supplements; a west Virginias study reports that the main reason driving to usesteroid, is to improve ones physical appearance, appearing bigger and better. 43%, almost half of steroid users, are driven by this motivation.
This percentage is about double the one referring to the motivation of a professional athlete, that is to improve his or her performance, and represents 22% of the users. If you think that 36,8% of steroid users do not even practice any sport, you realize that now days, the concept of bodybuilding has become more and more often synonymous with steroid abuse. Unfortunately, the sad truth is that professional bodybuilding today would not exist without steroids. Its a fact, you might not like it. The truth sometimes hurts, it hurts us even more than you.
