Eugene sandov training system reviews. Evgeny Sandov's training system

We publish, at the request of readers, exercises on the system physical development famous Evgeny Sandov "Strength and how to become strong."

The system of physical development of Evgeny Sandov was very popular at the beginning of our century. Sandow himself was an excellent athlete, many considered him the strongest man in the world. Here are some of his athletic numbers: a platform was lowered on Sandow's chest, three horses or a piano and an eight-piece orchestra were placed on it. The athlete did a back somersault with a load of one and a half pounds in each hand and exactly landed on the same place - a handkerchief. Leaning with his heels on one chair, with the back of his head on another, Sandow held two people on his chest, and in his outstretched arm. - a twenty-two-kilogram weight. He squeezed with one hand a barbell with huge hollow balls, inside of which a person was sitting (total weight - 7 pounds 13 pounds) - at that time it was a world record, which was later broken by the famous Georg Hakkenshmidt.

In 1895, Sandow lifted a barbell weighing 115 kilograms and, shifting it to left hand lay down on the floor on his back and stood up again.

Contemporaries considered Sandow the founder of bodybuilding. It was he who in 1901 in England organized the first athletic beauty contest, in which 156 people took part, most of them were engaged in the Sandow system.

Sandov was not endowed by nature with a heroic physique, which was typical for the strongmen of that time. Only thanks to systematic and thoughtful weight training, he managed to achieve excellent physical development. His anthropometric data: height - 170 cm, weight - 88 kg, circumference chest when inhaling - 122 cm, waist - 80 cm, biceps - 43 cm, thigh - 63 cm, calf - 40 cm, forearm - 33 cm (Hercules magazine No. 10 of 1913),

Using his medical knowledge and experience under the guidance of trainer Attila, Sandow developed a system of physical exercises with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided. Let's start our acquaintance with this system with brief recommendations of the author.

The body, like the child, needs education; such education can be given only by exercises, with the help of which not only muscles are developed, but health is improved.

Fulfill dumbbell exercises should not be earlier than two hours after eating. Practice in front of a mirror, follow the correct movements, which should be calm. Each exercise should take 2 seconds.

How to become strong? Do not force an increase in dumbbell weight and reps.

After exercise, take a cold bath, after preparing the body for water procedures. Start in the summer and continue all year round, day after day, in the morning. If it is not possible to take a bath, after exercise, you need to wipe the body with a towel dipped in cold water and then quickly rub with a dry towel.

The “nail” of the Sandow system is in conscious muscle contractions. “One must acquire the ability to concentrate one’s mind on the muscles and subordinate them to his absolute influence.” In addition to the basic system with dumbbells, Sandow recommends exercising in muscle tension throughout the day. For example, when you are sitting reading or just relaxing while sitting, try contracting your muscles harder and harder.

First you need to use two-kilogram dumbbells. Every six days, increase the number of repetitions by three. Six months later (1st course), three-kilogram dumbbells are needed. Six months later - dumbbells of four kilograms. You need to start each exercise with the initial number of repetitions.

Dumbbell exercises

	1. Standing, arms with dumbbells along the body, palms facing forward (grip from below), look straight ahead. Alternately bend and unbend your arms in elbow joints. Elbows must be motionless. Repeat the exercise 50 times. Breathing is uniform, arbitrary. Exercise develops the biceps of the shoulder (biceps).
	2. The same exercise, but keep the dumbbells with an overhand grip. Repeat the exercise 25 times.
	3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and unbend your arms at the elbow joints. During the exercise, do not lower your elbows. Breathing is uniform, arbitrary. Repeat the exercise 10 times. This exercise develops the biceps brachii and triceps shoulder (triceps).
	4. Standing, arms with dumbbells to the sides, palms up .. Simultaneously bend and unbend your arms at the elbow joints. Bending your arms, inhale, unbending - exhale. Repeat the exercise 10 times. This exercise develops biceps and triceps.
	5. Standing, arms with dumbbells raised forward, palms inward. Spread straight arms to the sides and inhale, quickly return to initial position- exhale. Repeat the exercise 5 times. Exercise develops pectoral muscles, back muscles and shoulder girdle.
	6. Standing, hands with dumbbells to the shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is even. Repeat the exercise 15 times. Exercise develops the triceps muscles of the shoulder, deltoid and trapezius muscles.
	7. Standing, arms with dumbbells along the body, the back is slightly bent. Alternately raise your straight arms forward to shoulder level. Picking up right hand, inhale, raising the left - exhale. Exercise develops deltoid muscles.
	8. Standing, arms with dumbbells to the sides, palms down. Simultaneously and quickly turn the brushes up and down, then back and forth. Breathing is even. Exercise to perform before the onset of fatigue. Develops the muscles of the forearm and strengthens the wrist joints.
	9. Take dumbbells at one end and spread your arms to the sides. Without bending your arms, rotate your hands back and forth. Breathing is even. Exercise to the point of exhaustion. The exercise develops the muscles of the forearm and strengthens the wrist joints.
	10. Standing, arms with dumbbells raised up. Without bending your knees, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, do the exercise without dumbbells. Repeat the exercise 10 times. This exercise develops the back muscles.
	11. Standing, arms with dumbbells along the torso. Lunge forward with your left foot, raise your right hand in an arcuate motion to chest level - inhale. Return to the starting position - exhale. Then take a lunge right foot and raise your left hand forward. Repeat the exercise 10 times. This exercise develops the deltoids and leg muscles.
	12. Standing, arms along the body, look straight ahead. Raise straight arms through the sides up - inhale. Lower to the starting position - exhale. Repeat the exercise 10 times. Exercise develops the deltoid and trapezius muscles.
	13. Push-ups lying on the floor. The torso and legs should form a straight line. Bending your arms, inhale, unbending - exhale. Bending your arms, touch the floor with your chest. The exercise develops the triceps muscles of the shoulder, the pectoral muscles and the muscles of the shoulder girdle.
	14. Standing, arms with dumbbells along the torso. Tilt your body to left side, bend your right arm so that the dumbbell touches the armpit. Then tilt to the other side, bending your left arm. Bending down, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. Exercise develops lateral muscles abdomen, biceps, trapezius and deltoid muscles.
	15. Lying on your back on the floor, legs are fixed to a fixed support, arms with dumbbells are raised up. Sit down and bend forward - exhale. Slowly return to the starting position - inhale. The first time the exercise can be performed without dumbbells. Repeat the exercise 3 times. Exercise develops muscles abdominals.
	16. Lying on your back on the floor, hands behind your head. Raise straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. This exercise develops the abdominal muscles and quadriceps femoris.
	17. Standing, heels together, socks apart, arms with dumbbells lowered along the body. Slowly rise on your toes - inhale, then, sinking on your heels, sit down - exhale. Repeat the exercise 25 times. Exercise develops calf muscles and quadriceps femoris.
	18. Standing, arms with dumbbells lowered along the body. Bend and unbend the hands at the wrist joints. Breathing is even. Repeat the exercise 25 times. The exercise develops the muscles of the forearm and strengthens the wrist joints.

Sandow claimed that by the end of the eighth year, when the weight of the dumbbells reached 8 kilograms, those who practiced according to his system would have the same muscles as his.

At the end of the 19th century, Eugene Sandow introduced the definition of "bodybuilder", formulated the principles of training, laid the foundation for modern bodybuilding. Sandow was the first to sell his own developments for money. He became a pioneer in sports marketing and invested a lot of money in advertising his own products. Moreover, he traveled with presentations to cities and villages, and urged everyone to engage in physical education.

Was born Eugene Sandow on April 2, 1867 in Königsberg. Difficult to pronounce name Friedrich Wilhelm Müller (German: Friedrich Wilhelm Müller) emphasizes the German origin of the athlete on the paternal side. As a child, the boy was frail and frail. Endless illnesses became one of the reasons for the passion for anatomy and physical education. To get rid of bodily weakness, he began to exercise and read smart books. When Eugene matured, he studied under the guidance of a professional strongman Louis Durlacher (Professor Attila). He trained Evgeny according to his own methodology, based on a progressive increase in load.

Are you weak?

His body was considered perfect. The figure was immortalized in a statuette for Olympia, which everyone dreams of getting today. The athlete had steel muscles, an impressive relief and heroic strength. It is said that London ladies lined up at secular receptions to touch the biceps of a strongman with a volume of 44 cm for money. When compared with two-headed beams with a diameter of 58 cm, this size is now difficult to surprise. But in those years, the parameters of the body of Eugene Sandov were the standard of physical perfection. The strongman demonstrated original numbers in the circus arena, which no one in the world could repeat.

1. With an average height of 170 cm, he easily squeezed a barbell of 123 kg with one hand.
2. He held several people in his arms, weights of 27 kg.
3. In 4 minutes, I did more than 200 push-ups.
4. With a weight under 30 kg, he stood on a scarf, performed somersaults and returned to the starting point.
5. Standing in the bridge, he kept 3 horses on the platform.

Business Sandow

In 1885, not to go on military service to the Prussian army Eugene emigrates to England where he became interested in wrestling. Started performing in the circus under the name Sandov (Eng. Eugene Sandow). After a triumph in Europe, he sets off to conquer America. Here he focuses entirely on strength training and is developing new system. Recognition of him by journalists as the most strong man did a good job.

In 1894, the athlete publishes "Physical training system". He earns capital on the sale of brochures with the author's methodology, the development and production of simulators. After 3 years he returns to England, and here:

• actively promotes sports;
• offering equipment to those who wish - expanders, spring dumbbells;
• in parallel creates institutes of physical culture;
• organizes training halls that have become the prototypes of modern clubs.

Other talents

At the beginning of 1900 organizes first competitive show "Great Competition". 56 athletes take part in it, most of which were trained according to the Sandov method. Prize-winner William Murray receives first-hand a bust of Sandov with a ball-and-stick cast in bronze. The statuette was made by the sculptor Frederic Pomera.

• In 1904, the light saw edition "Bodybuilding: Man of Action" dedicated to the general health of the body.
• The following year, the athlete goes on a world tour in order to promote the system to the masses.
• In 9011, King George V signs a decree conferring the title of "Professor of Physical Development" and appoints the athlete as a personal trainer.
• In 1912 comes out "Strength and health".
• After 7 years in continuation of the topic published a book "Life is movement" dedicated to physical transformation.
• Eugene Sandow died at the age of 58 from a brain hemorrhage after trying to pull a car out of a ditch.

Eugene Sandow: exercises with dumbbells

The father of modern bodybuilding 125 years ago presented gymnastics with shells. The author of the method assures that 2 dumbbells from 2-9 kg can be made from each person. In confirmation, he presented a program with isolating exercises and multiple repetitions. According to this system, beginner bodybuilders hone the relief today.

The method is based on a smooth increase in weight by 1 kg every six months and an increase in repetitions by 3 after 6 workouts. At the start, a beginner performs 12-16 doubles for the upper part of the body and 10 for the lower one in one set. The complex includes 18 techniques:

• flexion of the limbs from different positions;
• alternating presses and dumbbell lifts;
• circular rotations shells with brushes;
• slopes to the floor;
• and others.

The strongman assures that if you go through all the stages, the muscles will be the same as his. This statement caused a lot of controversy. Experts say that with such a scheme, it is permissible to slightly pump up muscles and outline the relief, but you should not count on a significant increase in mass and development of strength. In his books, Eugene Sandow writes about training with jerks from the floor,. It was they who developed such power in him and formed an athletic figure, but for unknown reasons, the author did not include them in the dumbbell workout. The conclusion is simple: the system allows you to tighten the figure, but for mass and explosive power it is better to choose strength program with heavy weights.

Sandow training in video format

At the beginning of our century, the system of physical development of the athlete Evgeny Sandov “Strength and how to become strong” was very popular.

Sandow, using his medical knowledge and experience under the guidance of his trainer Attila (L. Durlacher), developed a system exercise with dumbbells and recommended it not only to men, but also to children and girls, for whom a special dosage of exercises was provided.

An anatomical table was attached to the system, in which the main human muscles were indicated, the contraction of which is performed by this or that exercise.
Sandow owns the invention of "spring dumbbells", which are still being produced.

Acquaintance with this system began with the following recommendations:

The body, like a child, needs education, such education can only be given by a series of exercises, with the help of which not only muscles develop, but health improves.
- Do not set a strictly defined time for classes. Choose the part of the day that is convenient for you. But in any case, exercise should be done no earlier than two hours after eating.
- Exercises should be performed in front of a mirror, follow the correct movements, which should be calm. Each exercise should take 2 seconds.
- Do not force an increase in the weight of the dumbbells and the number of repetitions.
- Take a cold bath after exercise. But first you need to prepare the body for these procedures by hardening (bathing), which must be started in the summer and continued all year round, day after day, in the morning. If it is not possible to take a bath, then after exercise you need to wipe the body with a towel dipped in cold water, and then quickly rub the body with a dry towel.
- The “nail” of the Sandow system lies in the conscious contractions of the muscles during exercise. "One must acquire the ability to concentrate one's mind on the muscles and subordinate them to his absolute influence."
- In addition to the basic system with dumbbells, Sandow recommends exercising in muscle tension throughout the day. For example, when you rest while sitting, try to contract the muscles of the body more and more strongly.

Sandow addressed his students with the following words: “Do not give in to seeming difficulties; if you want success, then go forward, never back down.
The dosage of these exercises is intended for age group 17 years and older. For initial classes, you need to use dumbbells weighing 2 kilograms, after every six days of classes, the number of repetitions increases by 3, after six months (1st course) the weight increases by 1 kg, and again the exercise should be performed from the original dosages. (In some editions of the Sandow system, the dosage of repetitions is somewhat different.)

1. Standing, arms with dumbbells along the body, palms facing forward (grip from below), look straight ahead.
Alternately bend and unbend your arms at the elbow joints. The elbows must remain motionless.
Repeat the exercise 50 times. Breathing is uniform, arbitrary. Exercise develops the biceps of the shoulder (biceps).

2. The same exercise, but keep the dumbbells with an overhand grip. Repeat the exercise 25 times.

3. Standing, arms with dumbbells to the sides, palms up, look straight ahead. Alternately bend and unbend your arms at the elbow joints. During the exercise, do not lower your elbows. Breathing is uniform, arbitrary. Repeat the exercise 10 times. This exercise develops the biceps of the shoulder (biceps) and the triceps of the shoulder (triceps).

4. Standing, arms with dumbbells to the sides, palms up.
Simultaneously bend and unbend your arms at the elbow joints. Bending your arms, inhale, unbending - exhale.
Repeat the exercise 10 times. This exercise develops biceps and triceps.

5. Standing, arms with dumbbells raised forward, palms inward. Spread straight arms to the sides and inhale, quickly return to the starting position-exhale.
Repeat the exercise 5 times.

6. Standing, hands with dumbbells to the shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is even. Repeat the exercise 15 times. Exercise develops the triceps muscles of the shoulder, deltoid and trapezius muscles.

7. Standing, arms with dumbbells along the body, the back is slightly bent. Alternately raise your straight arms forward to shoulder level.
Raising your right hand, inhale, raising your left - exhale.
This exercise develops the deltoid muscles.

8. Standing, arms with dumbbells to the sides, palms down.
At the same time and quickly turn the brushes up and down, then back and forth. Breathing is even.
Exercise to perform before the onset of fatigue.

9. Take dumbbells at one end and raise your arms to the sides. Without bending your elbows, rotate your hands back and forth. Breathing is even.
Exercise to perform until the onset of fatigue.
The exercise develops the muscles of the forearm and strengthens the wrist joints.

10. Standing, arms with dumbbells raised up. Without bending your legs, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. At first, do the exercise without dumbbells. Repeat the exercise 10 times. Exercise develops back muscles and mobility in lumbar spine.

11. Standing, arms with dumbbells along the torso. Lunge forward with your left foot, raise your right hand in an arcuate motion to chest level - inhale.
Return to the starting position - exhale.
Then lunge forward with your right foot, and raise your left hand forward. Repeat the exercise 10 times.
This exercise develops the deltoids and leg muscles.

12. Push-ups lying on the floor. The torso of the leg should form a straight line. Bending your arms, inhale, unbending - exhale. Bending your arms, touch the floor with your chest. The exercise develops the triceps muscles of the shoulder, the pectoral muscles and the muscles of the shoulder girdle.
Sandow himself could do 200 push-ups within four minutes.

13. Standing, arms along the body, look straight ahead. Raise straight arms through the sides up - inhale. Lower to the starting position - exhale.
Repeat the exercise 10 times.
Exercise develops the deltoid muscles of the trapezius muscles.

14. Standing, arms with dumbbells along the torso.
Tilt your torso to the left side, bend your right arm so that the dumbbell touches the armpit.
Then tilt to the other side, the left arm is bent. Bending down, exhale, returning to the starting position - inhale. Repeat the exercise 25 times. Exercise develops the lateral abdominal muscles, biceps, trapezius and deltoid muscles.

15. Lying on your back on the floor, arms with dumbbells raised up. Sit down and bend forward - exhale.
Slowly return to the starting position - inhale.
The first time the exercise can be performed without dumbbells. Repeat the exercise 3 times. This exercise develops the abdominal muscles.

16. Lying on your back on the floor, hands behind your head.
Raise straight legs up - exhale. Slowly lower your legs to the starting position - inhale. Repeat the exercise 3 times. This exercise develops the abdominal muscles and quadriceps femoris.

17. Standing, heels together, socks apart, arms with dumbbells lowered along the body. Slowly rise on your toes - inhale, then, sinking on your heels, sit down - exhale. Repeat the exercise 25 times. This exercise develops the calf muscles and quadriceps femoris.

18. Standing, arms with dumbbells lowered along the body.
Bend and unbend the hands at the wrist joints.
Breathing is even. Repeat the exercise 25 times.
The exercise develops the muscles of the forearm and strengthens the wrist joints.

Sandov claimed that by the end of the eighth year, when the weight of the dumbbells reached 8 kg, those who practiced according to his system would have the same muscles as his.

1. Standing, heels together, toes apart. Hands with dumbbells along the body and pressed to the sides, palms facing forward, shoulders straightened, look straight ahead. Alternately bend and unbend your arms at the elbow joints. Elbows must be motionless. Breathing is uniform, arbitrary.
Exercise develops the biceps of the shoulder (biceps).

2. The same exercise, but the hands with dumbbells are turned with the knuckles forward (overhand grip).
This exercise develops the biceps and extensor muscles of the forearm.

3. Standing, arms with dumbbells raised to the sides, palms up, look straight ahead. Alternately bend and unbend your arms at the elbow joints. During the exercise, do not lower your elbows. Breathing is uniform, arbitrary.
The exercise develops the deltas, biceps and triceps of the shoulder (triceps).

4. The same as exercise 3, only now bend and unbend your arms with dumbbells at the same time. Bending your arms - inhale, unbending - exhale.

Exercise develops deltas, biceps and triceps.

5. Standing, arms with dumbbells raised forward, palms inward. Spread straight arms to the sides and inhale, quickly return to the starting position - exhale.

Exercise develops the pectoral muscles, muscles of the back and shoulder girdle.

6. Standing, hands with dumbbells to the shoulders, turn your shoulders, look straight ahead. Alternately raise and lower your arms. Breathing is even.

Exercise develops the triceps muscles of the shoulder, deltoid and trapezius muscles.

7. Standing, hands with dumbbells on the hips, the back is slightly bent. Alternately raise your straight arms forward to shoulder level. Raising your right hand, inhale, raising your left - exhale.

This exercise develops the deltoid muscles.

8. Standing, arms with dumbbells to the sides, palms down. At the same time and quickly turn the brushes up, down - forward, backward. Breathing is even. Exercise to perform before the onset of fatigue.

Develops the muscles of the forearm and strengthens the wrist joints.

9. Take dumbbells at one end and spread your arms to the sides. Without bending your arms, make circular rotations with your hands back and forth. Breathing is even. Exercise to the point of exhaustion.

10. Standing, arms with dumbbells raised up. Without bending your knees, lean forward and touch the floor with your hands - exhale. Return to the starting position - inhale. Hands should not lag behind. The first time the exercise can be performed without dumbbells.
The exercise develops the abdominal muscles, back muscles and hamstrings.

11. Standing, arms with dumbbells along the torso. Raising the right forearm to the waist, at a right angle to the body, make a strong lunge with the left leg and straighten the right arm - exhale. Quickly return to the starting position, bringing the elbow back - inhale. Then lunge with your right foot and left arm.

This exercise develops the deltoids and leg muscles.

12. Standing, arms with dumbbells along the torso, look straight ahead. Raise straight arms through the sides up - inhale. Lower to the starting position - exhale.
Those who experience discomfort in the joints when performing this exercise we recommend that you temporarily perform it, raising your hands to parallel with the floor.
Exercise develops the deltoid and trapezius muscles.

13. Push-ups lying on the floor. The torso and legs should form a straight line. Bending your arms, inhale, unbending - exhale. Bending your arms, touch the floor with your chest.
The technique of this exercise has been disassembled.
The exercise develops triceps, pectoral muscles and muscles of the shoulder girdle.

14. Standing, arms with dumbbells along the torso. Tilt your torso to the left side, bend your right arm so that the dumbbell touches the armpit. Then tilt to the other side, bending your left arm. Bending down, exhale, returning to the starting position - inhale.

Exercise develops the lateral abdominal muscles, biceps, deltas and trapezius muscles.

15. Lying on your back, legs are fixed to a fixed support, arms with dumbbells are extended behind your head. Sit down and bend forward - exhale. Slowly return to the starting position - inhale. We hold our hands in the area of ​​\u200b\u200bthe head. At first, the exercise can be performed without dumbbells or not put them behind the head in the lower position. On large scales, the dumbbells behind the head to the floor can not be brought - this will facilitate the repetition of the exercise.
This exercise develops the abdominal muscles.

16. Lying on your back, hands under your head. Raise straight legs up - exhale. Slowly lower your legs to the starting position - inhale.
During the exercise, it is advisable not to fill up the legs on yourself, a light touch of the floor is allowed, the back is pressed to the floor (we do not help with the back, we work with the press).
This exercise develops the abdominal muscles and quadriceps femoris.

17. Standing, heels together, socks apart, arms with dumbbells along the body. Rising on your toes, sit down - inhale, return to the starting position - exhale.
Ideally, the entire exercise is done on toes. Beginners at first can perform normally and even without dumbbells. Watch your well-being!
Squats are recommended to be done at an angle of no more than 90 degrees, but it is better not to squat to the very bottom - the joint goes to a break, and the muscles are no longer loaded. The knees do not go beyond the socks. The technique of the exercise has been disassembled.
This exercise develops the calf muscles and quadriceps femoris.

18. Standing, arms with dumbbells along the torso. Bend and unbend the hands at the wrist joints. Breathing is even.

The exercise develops the muscles of the forearm and strengthens the wrist joints.

A set of exercises develops strength, muscles, endurance.
The whole complex is performed non-stop, in 20-30 minutes.

1. Greetings.
   I doubted for a long time whether it was worth writing about my little experience, but in the end I decided that it might be useful to someone. I’ll explain right away that this is just my point of view, based on the 1st half of the year of training, so I ask the supporters of Sandow gymnastics not to take my writings immediately with hostility.

   A little about myself: by 40, average weight and height, in the distant past I swayed a little, was a little fond of weightlifting. For the last 10 years I have not been doing anything - work, laziness, etc., you know how it happens. About a year ago, 2 kettlebells of 16 kg each settled on my balcony, with which I didn’t even train irregularly, and so, I dabbled 1-2 times a week, 1 approach each - a jerk, a push, a bench press, biceps and occasionally squats, because nasty). At first there was little progress, then it just maintained at least some form.

   In the Sandow system, I was interested in the fact that “by training with light dumbbells, you can become stronger” and the barbell is no longer needed, as well as all these overloads from weights on the joints and ligaments. In general, I wanted to go to heaven cheaply, although the worm of doubt gnawed at me. And the reviews on this forum cannot be said to have helped, since the regular questions of beginners about the results were followed by uninformative answers like “normal flight”, “health is excellent”, etc. in that spirit. The same can be said after a course of afternoon walks in the park, but the system is positioned as a power system that guarantees the growth of this very power ... without finding specific answers, I had to spend six months on the first course and draw my own conclusions.

   I started with 2 kg dumbbells, threw something out of the complex, like completely insane #2 and #3, added others instead.

   But before starting, I did something without which it is difficult to determine the effectiveness of a particular training system - penetration in control exercises, in my case with kettlebells 16 kg and pull-ups - before and after the training period. And for the purity of the experiment, I did not touch these shells for six months of training according to Sandow.

   Now, after 6 months, I repeated the penetrations in the control movements.
   * exercise: before (beginning of training according to Sandow), after (six months of training)

   Snatch: before - 27-30 (each hand), after - 18-21
   push: before - 33, after - 22
   bench press: before - 25 (standing, two), after - 16
   biceps: before - 15, after - 9 (tried in a strict style)
   squats: before - 33 (with 2 weights on the chest), after - 19
   pull-ups: before - 15, after - 11 barely.
   With pull-ups, the situation is like this: about once a quarter I went to the horizontal bar in the yard and did my 15 times, and until the next time I didn’t touch it (because I don’t like laziness). That is, even my frivolous exercises with 16 kg weights gave that power load on the shoulder girdle, which made it possible to pull up 15 times without training on the horizontal bar, and which dumbbells of 2 kg did not give.

   So, a brief conclusion: the Sandow system trains anything but strength in its generally accepted understanding (as the ability to overcome significant external resistance due to muscular effort). Of course, after 4 years of such training, a person will become stronger, but with a barbell or weights during the same time, you can achieve an order of magnitude more, alas. It's about the same as jogging to sprint. Someone on the pages of this forum spoke in the spirit that the functionality of a 4-year plowed Sandow can be equated with the CCM in powerlifting - an extremely optimistic forecast. It is unlikely that such an athlete will be able to squeeze at least 100 kg lying down, not to mention traction and squats, because. back and hip muscles are not trained for strength.
   For speed-strength sports, the applicability of this program is also in question, because I noted the constant clogging of the shoulder girdle, which affects, for example, the speed and sharpness of punches (on the bag, which I sometimes indulge in). It looks like someone here on the forum has already posted about this.

   What is developing? But endurance develops - and I'm not sure that it is strength (as in kettlebell lifting), because the weight of the dumbbells acts as a limiter - 9 kg maximum. If there was a sport for waving 9-kg projectiles, then the apologists for this system would be in the lead in it. That is, such a specific endurance develops that is useful when performing long and not difficult household operations such as repairs, gardening, swinging a pickaxe or a sledgehammer, etc. Even for cargo work, it will not be enough - it so happened that I had to drag five 50 kg bags of cement on the 5th floor before the Sandow classes - he puffed, of course, but nothing, he reported. And quite recently, a bag of the same weight, but already on the 4th floor - it feels much harder, apparently, the lack of load on the back and legs affected.

   At the same time, I was surprised to note that after six months of training, outwardly, I began to look more athletic - vascularity appeared, deltas, biceps, forearms increased in volume, and the press was drawn. Now I understand how "dutiks" are obtained in tren. halls)

   Verdict - I think this system is suitable:
   office workers like good remedy from hypodynamia;
   those who just want to develop and maintain working muscle tone;
   those who want to strengthen the cardiovascular system;
   elderly people (with some reservations regarding the weight of shells);
   this system will also help heal a variety of sports injuries ligaments and tendons of the shoulder girdle due to intensive blood flow in problem areas(I had chronic pain in my shoulder and elbow).

   I will not completely abandon this system, especially since I already know what to expect from it. In addition, for six months she taught me to discipline). Now I will continue training with kettlebells, alternating them every other day with dumbbells.

   All in all, it was a rewarding experience.
   The flight is normal and the state of health is excellent)

2. Greetings.
   To pull up a lot, you have to constantly pull up. In order to lift the weight more times, you must constantly lift it. Is the message clear? different muscle groups
   Sandow's development system is not just dumbbells. There are exercises with other shells.
   9kg is not the maximum, Sandov just wrote that having worked out with 9kg, the data will be approximately the same as his.
   Well, the so-called dutik you work on the contrary in a small repetition with large weights
   Maybe by training in the gym you can achieve more, no doubt. But not everyone has these same opportunities with the hall. For example, I'm too lazy to go to the gym.

   And yet, answer who needs your pull-ups? My father-in-law, a pensioner, pulls himself up and lifts a cloud of times with a coup. Doesn't do anything.
   Of course, he will not be able to work out with dumbbells or sit down a hundred.

   I've never been able to pull up by the time I started training according to the system, every year I do "pull-up measurements", there are results. And now what? Recommend everyone to abandon the horizontal bar?

   Last Edit: Sep 12, 2015

3. morgan, don't you think that you jumped to conclusions?
   It's just to draw conclusions after three-ruble notes, to be honest, if not funny, then not serious. It's not even half way.
   Well, like, I studied at school in grades 1 and 2, and decided: "This school is bullshit, they don't even teach physics and chemistry"
   As for me, the system begins to reveal itself after 4-k or 5-k.

   Throwing out exercises is not gut, everything is in the mind.

   Well, about the speed of results. In the halls, they are injured due to the fact that muscles, unlike tendons, quickly adapt to loads. Because many people think they can more weight take, and the tendons suffer. The trick of the system is that the tendons are gradually being strengthened, well, the growth of meat, and strength, of course. Naturally, with 2s you can hardly count on progress in strength, but a stage is necessary, it's like, if you want, you first need to learn to stand before you walk, well, walk before you run.
   Well, a little bit of worldly philosophy. You have planted the seed of an apple tree, and what do you expect, that in a year it will grow and give a bountiful harvest?
   No, you need to look after for several years, and only then the result.

   Buch, can you announce the dynamics of the results of pull-ups?

4. I have measurements taken, I don’t keep statistics, at first it hurt to hang at all, then several times, then about seven chtoli ... I don’t know now, I didn’t fit for a long time.

5. In my opinion, the system is designed for a gradual complex physical development.
   As Buch rightly said, in order to pull up a lot, you need to pull up constantly, well, or at least regularly. To do a lot of push-ups, you need to do push-ups regularly, etc. The point is not whether someone needs pull-ups and / or push-ups - this is a creative question, but in the gradual adaptation of the body to increasing loads.
   If you only do pull-ups and / or push-ups, for example, there is a somewhat one-sided development - certain muscles are trained, certain ones are not particularly or not trained at all. As a result, even outwardly a person does not look very harmonious (for example, it can be a kind of stoop or something else).
   In the Sandow system, in my opinion, all major muscle groups are involved, which is very good for general development, and in general for tone! Naturally, you can add some exercises (the same pull-ups, for example - 1-2 sets), maybe change some exercise a little "for yourself", for example, it's not comfortable for me to raise my arms through the sides up, so I only raise them to parallel with the floor, also added dumbbell rows in the slope.
   Yes, the system is suitable for office workers - it's true, because sitting on your ass all day is still a pleasure, I'll tell you, but not only them. The system is good for people who have decided to take care of themselves after all - to take care of themselves thoughtfully and gradually, and not "... galloping across Europe ...". Again, you can alternate the system with something else, doing, for example, every other day.
   Which is better: to do on the horizontal bar, kettlebell lifting, lifting the barbell is a matter of personal preference, and saying which is more important here does not make sense.
   I started with this system last year, but then I switched to pull-ups / push-ups / squats, etc. Now I've started again (I've only been doing it for a week), because. Still, I liked it, and it seems to fit. I can say that with age (I’m almost 50) you start to look at many things differently - somehow you don’t have to pull yourself up 30 times or do push-ups 100 times (although, of course, we were all once trotters), the main thing - good health and good mood!
   Well, about a healthy lifestyle, you can additionally look here: http://ostrovrusa.ru/. There are a lot of materials there specifically on the methods of sequential training, aimed primarily at recovery, and not at records.