John Grimek, born on June 17, 1910, in Perth Amboy, New Jersey, was raised by his Slovakian parents with a strong desire to be muscular and strong, emulating his idols. He became a household name and a true icon for millions worldwide, known for his size, strength, and stage presence. He’s still known today as one of the greatest natural bodybuilders with a strength he could actually use.
Early Life and Introduction to Weightlifting
At the youthful age of 12, Grimek would sneak off and train with the weights when no one was around in fear of embarrassment, hoping to become a stronger and bigger version on himself. He quickly became known as one of the greatest natural bodybuilders of his time as he progressively dominated the world of bodybuilding in the 1930s and 40s. Realizing his strength in the gym, Grimek quickly developed an interest in Olympic weightlifting as he took to the sport naturally.
From Weightlifter to Bodybuilding Champion
Grimek wasn’t only known for his bodybuilding exploits, he was firstly and formerly an Olympic Weightlifting Champion. In the 1936 Berlin Olympics, Grimek made the highest American total. Grimek’s physique progressed so quickly he was soon noticed on the streets of New York in a matter of no time at all. He was approached by Universities and magazine companies to model and pose for long number of hours each week. With a strong physique built by years of weightlifting and his stint as a Team UAS athlete, Grimek turned his attention onto bodybuilding.
Undefeated Bodybuilding Career
The undefeated champion that turned his attention from Olympic Weightlifting to bodybuilding became a household name for his size, strength, and performances on stage. Grimek was crowned the ‘Perfectly Built Man’ in 1939, and gained attention was in all the Ironman bodybuilding magazines. So much so that even the great Steve Reeves described JG as the greatest bodybuilder that ever lived.
Grimek won the 1940 and 1941 AAU Mr.. In 1948 Grimek impressed the world once again when at the age of 38 he won the NABBA Mr. Universe in London, this is where he won the formidable Steve Reeves. It wasn’t only his awesome physique that the audiences adored, it was his personality, his nature, and the way he could perform routines such as backflips, handstands and a whole variety of gymnastic movements that the bodybuilders of today would have a hard time replicating. A journalist once said that Grimek was; “a young man with a massive physique and an uncommon talent for showing it off.” When 1949 came around, it was Grimek’s time to retire from the sport that had given him so much, the AAU Mr. He went on to win the entire competition, beating the likes of Clarence Ross, George Eiferman and again Steve Reeves.
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Grimek's Training Philosophy
John Grimek felt his physique was a byproduct of being strong. Plain and simple. John was strong in all areas of training. He would perform hand balancing and gymnastics type strength movements. His training was often with high reps. Grimek was not afraid of heavy weights. He would squat heavy AND for high reps in the 10-20 rep range. He was also a fan of the odd lifts like the bent press. I've seen videos of Grimek performing the tiger press which is a handstand triceps extension. Grimek built his body using Olympic lifting routines and compound exercises, such as the push press, deadlifts and squats.
Full Body Workouts
Grimek published his Full Body Workout once he retired from professional bodybuilding. “I trained everything in every workout. I didn’t do what they call split workouts and train legs and arms one day, back and other stuff the next day. Grimek’s workouts mostly consisted of compound movements but also had room for isolation exercises. The legendary bodybuilder trained three days per week and ensured that he made adequate progress in terms of weight.
The main focus is on basic barbell compound lifts and some isolation exercises. It is interesting to see how Grimek followed the basic 3 x 10 method for his training as he got older although I have read of his squat workouts starting with 225 for 20 reps as a warm up. If you are not used to going beyond 5 reps per set, I highly recommend a training cycle like the Grimek full body workouts listed above. It is different than training purely for strength but in your 40s, if you're like me, you're not chasing the numbers alone anymore. You want to work hard, feel good and keep improving. You also don't want to destroy your joints with heavy lifting for too long. Give your body a variety of stimuli.
Sample Workout Routine Inspired by John Grimek
Here is a sample workout I did the other day inspired by John Grimek's full body workouts with the 3 x 10 protocol.
Importance of Variety
Regardless of how you train, to learn from John Grimek is always a gift.
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Training Frequency
Grimek reportedly trained three days per week: Monday, Wednesday and Saturday. Monday was the ‘light’ day, Wednesday was medium weight and Saturday was heavy. Saturday was competition day so he rested for two days leading up to the events. John would sometimes do heavy assistance exercises on Thursday if he felt he needed it.
Old School Training Techniques
John Grimek was a fan of old school 20-rep breathing squats. He constantly did squats coupled with pullovers and laying laterals. The combination built a powerhouse physique with strong legs and big chest. John won lifting and physique contests just by training for strength. No muscle training (bodybuilding), isolation, cardio, pump training or anything like that. Straight up strength training. Build solid, dense muscle. The guy had GRIT. It’s worth mentioning that he worked until midnight, then walked home and trained until 3AM.
Grimek's Workout Routine
When asked what he did to develop his world class physique, he responded saying basically ‘I couldn’t tell ya’. He just trained. Grimek didn’t stick to one program for too long or overly complicate things. In fact, he didn’t do much bodybuilding training until later in life. The core of his training routine was hard and heavy Olympic lifting. Especially in the beginning days.
His workout routine looked like this:
- Standing Press
- Barbell Snatch
- Deadlifts
- High PullsFor shoulders and trapezius development. These are also known as Upright Rows.
- Clean and Jerk
Grimek did Snatches using the same approach sets, weight and reps scheme as the Standing Press. Deadlifts where performed rapidly for many reps to work the legs, back, heart and lungs. Same set and rep scheme as the other exercises.
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Building The Foundation
John Grimek trained for strength and power. That’s what built his dense muscular physique.
Each exercise looked something like this:
(Weight x Reps)
100 x 5-10 warm up
120 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
240 x 1
250 x 1
260 x 1
270 x 1
275 x 1 (on days when I felt extra strong)
The focus was more on strength and power so lower reps were performed. Other set/rep schemes like 5/4/3/2/1+ or 5 x 3 or 8 x 2, or a bunch of heavy singles.
Clean and Press is King
If you could only do one exercise for the rest of your life John Grimek recommends doing the Clean and Press. It was the best exercise for building total body power, strength and muscularity. In fact for a while we only performed Clean and Press and squats. That’s it. That was the whole routine. Clean and Press one day and Squats the next. Rinse and Repeat.
Sample Full-Body Workout Routine for Bodybuilding
Train upped body with 5-10 reps. Lower body with 10-20 reps. 3 sets for both lower and upper body exercises. Train 3x per week (typically Monday, Wednesday and Friday/Saturday).
- Monday Workout for Bulk: Bench Press, Pull Ups, Military Press, Barbell Curl, Squats, Standing Calve Raise.
- Wednesday Workout: Incline Press, Dips, Barbell Row, Dumbbell Row, Shrugs, Leg Curls, Single-Arm Preacher Curls, abs 1 set of 50 reps.
- Friday Workout: Chin Ups, Military Press, Incline Dumbbell Curls, Front Squat and Stiff-Leg Deadlifts. Ooh yeah.
Rest 45 seconds to 1 minute between sets, and rest 2-3 minutes rest between exercises so you’re focused and fresh. Perform each exercise with strict form!
Key Principles
Keep your training simple. Add weight to the bar whenever you can. eat good food. Push for progressive overload. Train smart and squat heavy. Grimek reportedly would Squat over 400 pounds for reps well into his 60’s.
John Grimek's Diet
John Grimek's daily diet focused on balanced macronutrients for muscle growth and mass gain. His daily diet was meticulously crafted to support his rigorous training regimen and to promote muscle growth and recovery. Grimek understood that achieving peak physical condition required more than just lifting weights; it necessitated a comprehensive understanding of how food fuels the body.
Balanced Macronutrients
Grimek's philosophy on nutrition was rooted in the belief that food is not merely sustenance but a vital component of athletic performance. He recognized that the right combination of proteins, carbohydrates, and fats could significantly impact muscle development and overall health. By adhering to a structured eating plan, Grimek was able to maintain his impressive physique well into his later years, serving as an inspiration for countless athletes and fitness enthusiasts.
Emphasis on Whole Foods
While he was not overly restrictive about his diet when he was not preparing for a competition, Grimek restricted himself to nutrient-dense foods that gave balanced amounts of proteins, fat, and carbohydrates. Grimek primarily focused on whole foods as the foundation of his diet.
The Importance of Breakfast
Breakfast was considered one of the important meals of the day, providing necessary energy. Grimek typically began his mornings with a hearty breakfast that included a combination of protein, healthy fats, and complex carbohydrates. This balanced approach ensured that he had sustained energy levels throughout the morning.
One of Grimek's common breakfast options included a serving of oatmeal topped with fresh fruits and nuts. Oatmeal was an excellent source of complex carbohydrates, providing slow-releasing energy that helped maintain blood sugar levels. The addition of fruits such as bananas or berries not only enhanced the flavor but also contributed essential vitamins and antioxidants. Nuts, rich in healthy fats and protein, added a satisfying crunch while further supporting muscle recovery and growth. This combination exemplified Grimek's understanding of how to fuel his body effectively right from the start of the day.
Lunch for Sustained Energy
Lunch was tailored to include protein and complex carbohydrates for sustained energy. As the day progressed, Grimek's lunch continued to reflect his commitment to nutrition that supported his athletic endeavors. He understood that lunch was not merely a break from work but an opportunity to refuel his body after a busy morning. A common lunch for Grimek included lean protein sources and vegetables.
This meal was designed to provide the necessary nutrients to sustain energy levels and promote muscle repair. Grimek often opted for grilled chicken breast served alongside brown rice and steamed broccoli. The chicken provided high-quality protein essential for muscle synthesis, while brown rice offered complex carbohydrates that replenished glycogen stores depleted during morning workouts. Broccoli, rich in vitamins C and K, as well as fiber, contributed to overall health and digestion. By incorporating a variety of colorful vegetables into his meals, Grimek ensured he received a broad spectrum of nutrients that supported his active lifestyle.
Dinner for Replenishing Energy Stores
Dinner should replenish energy stores with a balance of protein, healthy fats, and carbohydrates. Dinner was another critical component of John Grimek's daily diet, serving as an opportunity to replenish energy stores after a long day of training and activity. Grimek recognized that post-workout nutrition was vital for recovery, and he often tailored his evening meals to include a mix of protein, carbohydrates, and healthy fats. This approach not only aided in muscle recovery but also prepared his body for the next day's challenges.
A common dinner for Grimek included protein sources and vegetables. For example, he might have had baked salmon paired with quinoa and a side salad drizzled with olive oil. Salmon was an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties and benefits for heart health. Quinoa, a complete protein containing all nine essential amino acids, provided additional protein while also being rich in fiber and minerals. The salad, filled with leafy greens and colorful vegetables, added vital nutrients and hydration to his meal. This combination exemplified Grimek's understanding of how to nourish his body effectively at the end of the day.
Snacks for Maintaining Energy Levels
Snacks were consumed to maintain energy levels throughout the day. In addition to his main meals, John Grimek understood the importance of snacks in maintaining energy levels and supporting muscle growth throughout the day. He believed that frequent, smaller meals could help keep metabolism elevated while providing a steady supply of nutrients to fuel his workouts. Grimek's snack choices were carefully selected to ensure they complemented his overall dietary goals.
An example of a common snack during Grimek's time included cottage cheese mixed with fruit or honey. Cottage cheese was an excellent source of casein protein, which digests slowly and provides a sustained release of amino acids-ideal for muscle repair and growth. Pairing it with fruits like pineapple or peaches not only added natural sweetness but also provided additional vitamins and minerals. Other possible snacks included hard-boiled eggs or nut butter on whole-grain toast, both of which offered a balance of protein and healthy fats to keep him satiated between meals.
Balancing Macronutrients for Muscle Growth
John Grimek's approach to nutrition was characterized by a keen understanding of macronutrients-proteins, carbohydrates, and fats-and their roles in muscle growth and overall health. He emphasized the importance of balancing these macronutrients in every meal to optimize performance and recovery. For those looking to emulate Grimek's success, it is essential to understand how each macronutrient contributes to athletic performance.
Proteins were crucial for muscle repair and growth; maintaining a high intake of proteins was essential for muscle repair and growth. Lean meats, fish, eggs, dairy products, legumes, and plant-based proteins should be staples in any athlete's diet. Carbohydrates served as the primary fuel source for intense workouts; thus, incorporating complex carbohydrates like whole grains, fruits, and vegetables was vital for sustained energy levels. Healthy fats were equally important; they support hormone production and overall health while providing a concentrated source of energy. By ensuring each meal contained an appropriate balance of these macronutrients, individuals can create an environment conducive to muscle growth.
Supplements
While John Grimek primarily focused on whole foods as the foundation of his diet, supplements were sometimes utilized by bodybuilders during his era. In an era when nutritional science was still evolving, Grimek experimented with various supplements that could complement his rigorous training regimen. His approach was pragmatic; he viewed supplements as tools to fill gaps in nutrition rather than replacements for whole foods. One supplement commonly associated with bodybuilding during Grimek's time was protein powder-protein powders in various forms were associated with bodybuilding. Modern bodybuilders use creatine monohydrate to enhance strength and power output during workouts. Creatine is known for its ability to increase phosphocreatine stores in muscles, allowing for improved performance during high-intensity exercise. Furthermore, vitamins and minerals were also part of his supplementation strategy; these micronutrients play critical roles in various bodily functions, including immune support and energy metabolism. By integrating supplements thoughtfully into their diet, bodybuilders aimed to maximize muscle growth while maintaining overall health.
The Importance of Gradual Weight Gain
John Grimek emphasized the importance of gaining weight gradually, highlighting the potential dangers of rapid weight gain. He advised against gaining several pounds a day, as it puts added burdens upon the organs and glands, especially the heart, giving rise to one’s blood pressure and further stress on the entire system.
Sensible Weight Gaining
The only sensible way to put on weight is gradually . . . not more than 15 or 20 lbs. in a year. In this way the whole body acclimates itself to the process because the increase is so gradual there is never any great stress and the body continues to function normally. Consider that 15-20 lbs. in one year is about 1.5 to 2 lbs.