WHEN YOU THINK of Hollywood physiques, names like Stallone and Schwarzenegger obviously spring to mind, with the likes of Hemsworth and Cavill cementing their place on the Hollywood Walk of Gains in modern times.
But in the pre-Arnold era, there was a crop of Hollywood hard men who were cutting a much more compact – but no less intimidating – shape, and a legendary bodyweight workout that allegedly helped at least two of them maintain their sinewy mass in a time when on-set personal trainers and gyms were decades away.
Woody Strode, a former American football player famed for appearing in the 1960 gladiator epic Spartacus (the ‘300’ of the era), developed the brutally simple calisthenics regimen when his college coach banned players from lifting weights – worried they’d ‘get too stiff’. Strode claimed the routine helped him gain 20 lb (10 kg) of solid, lean muscle – and had him looking so jacked that announcers would regularly inflate his weight by 50 lb (24 kg) during his wrestling days, as he looked so much bigger.
Charles Bronson – one of the most iconic stars of the ’60s and ’70s – allegedly also took up Strode’s regimen. According to Plague of Strength – a website that documents old-school training plans and physiques from yesteryear – Bronson would utilise Strode’s workout to keep his training up when working in Hollywood. He’d do this alongside heavy bag work and throwing up a rope in alleyways to perform climbs – explaining his ridiculously jacked forearms.
Woody Strode’s brutal Hollywood bodyweight routine
Simple but hardcore, Strode swore by a daily diet of the following reps:
- 1,000 push-ups
- 1,000 air squats
- 1,000 sit-ups
We’ve touched on this type of high-frequency bodyweight training before, and it’s no doubt effective for adding muscle. But for the uninitiated, this is a lot of volume, and probably shouldn’t be attempted without building up steadily.
With that being said, split over multiple short sessions per day, building towards accumulating this type of daily work can be incredibly beneficial over short periods – especially if you don’t have gym access.
If you’re interested in tackling Strode’s regimen, consider beginning with 100-200 reps of each per day, for 4-6 days per week. Gradually build the daily rep target, adding an additional 100 reps per day each week, peaking with a 3,000-rep day.
Ensure you’re resting adequately, consuming enough protein, and monitoring for overuse injuries – stopping and resting at the first sign of potential trouble.
How to do the movements
1/ Push-ups
Assume a strong plank position, hands stacked directly below elbows and shoulders. Bend your elbows to slowly lower your chest to the floor. Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.
2/ Air Squats
Standing tall with your chest up, sink your hips back, squatting down until the crease of your hips drops below your knees. Drive back up explosively and repeat. Keep a controlled tempo and tight form.
3/ Sit-ups
Lie flat on your back with your legs bent, the soles of your feet flat on the floor and your hands behind your head. Tense your abs as you sit up and forward, until your torso is completely upright. Reverse the move, touching down to the ground on each rep.
This article originally appeared on Men’s Health UK.
