Exploring George Hackenschmidt’s Workout Routine and Diet Plan

Step into the world of the “Russian Lion,” the legendary George Hackenschmidt, a standout physique from the bronze era! He is the pioneer of several well-liked weightlifting exercises, such as the Hack squat and bench press. In this article, we’ll dive into his life, workout routine, and dietary preferences to understand the journey of this influential bodybuilder.

Hackenschmidt was born in Tartu, Estonia on 1 August 1878, which was then a part of the Russian Empire. Hack changed his career path to sports and wrestling at the age of 17. He was well known as a talented wrestler even at such a young age. Hack’s career took an exciting turn after meeting Dr. Krajevski who introduced him to the world of weightlifting and bodybuilding

Following a year of dedicated training, George Hackenschmidt achieved the remarkable feat of attaining the title of world champion weightlifter. Additionally, he won important wrestling titles across Europe. After returning to Britain in 1902, Hack resumed his career as a professional wrestler and quickly became a global sensation

However, like many athletes, his career took a downturn after he suffered a severe knee injury while preparing for a title bout against Frank Glotch. This injury marked the end of his professional wrestling career. Following this setback, he pursued his second passion which was writing and sports philosophy.

George Hackenschmidt’s Training Principles

George Hackensmidth seems to have been ahead of his time! It’s amazing that he stressed progressive overload, compound exercises, and the mind-muscle connection even before they were generally acknowledged.

George’s “The Way to Live” has genuinely endured the test of time in the field of fitness literature.

These are the guidelines that define Hackensmidth’s training principles.

• Frequency: He exercises six days a week and believes in the importance of active recovery, he engages in activities like walking, cycling, and skipping on his rest day
• Duration: His training sessions lasted anywhere from thirty to sixty minutes.
• Exercise type: He concentrated mostly on compound movements like the Hack squat and bench press. He also included dumbbell exercises like one-arm jerks, snatches, and presses into his training regimen
• Time: George recommended starting your workouts with just 15 minutes and increasing the time by only 5 minutes as you get better. He thought that working out for 30 minutes was all you needed to build and keep your strength and endurance
• Variation: He believed that changing up his exercise routine was the most effective way to stay focused.

Hack mentioned,

“I can relate to training with nothing but a barbell, a squat rack, and a bench. Simple training yet powerful results.”

George Hackenschmidt’s Workout Routine

Hack’s powerful and amazing physique was shaped in large part by his strict training regimen.

His emphasis was on developing both strength and flexibility.

George Hackenschmidt was adamant that lifting weights was the only way to build strength.

“A man may secure and maintain a condition of fair physical fitness by means of exercising without weight, but he cannot hope to become really strong unless he exercises with weights.”

Furthermore, he discouraged the practice of taking breaks in between sets, believing that the best approach was to incorporate brisk walks during the rest period.

The precise timetable he adhered to isn’t available in detail. The knowledge we possess stems from the ideas he popularized.

Day 1 (Mondays and Thursdays)

• Barbell Bench Press: 3 sets x 8reps
• Deadlift: 3 sets x 8 reps
• Snatches: 5 sets x 3 reps
• Single-Arm Dumbbell Press: 3 sets x 8reps
• Lateral Raise: 3 sets x 8 reps
• Close Grip Floor Press: 3 sets x 8 reps

Day 2 ( Tuesdays and Fridays)

• Clean and Press: 5 sets x 3 reps
• Single-Arm Dumbbell Shoulder Press: 3 sets x 8 reps
• Barbell Hack Squat: 3 sets x 8 reps
• Front Squat: 3 sets x 8 reps
• Romanian Deadlift: 3 sets x 8 reps
• Lying Leg Curl: 3 sets x 8 reps

Day 3 (Wednesdays and Saturdays)

• Dumbbell Snatch: 5 sets x 5 reps
• One-Arm Row: 3 sets x 8 reps
• Front Squat: 5 sets x 8 reps
• Barbell Curl: 3 sets x 8 reps
• Triceps Kickback: 3 sets x 8 reps
• Crunch: 3 sets x 8 reps

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George Hackenschmidt’s Diet plan

Although George Hackenschmidt’s precise eating plans are not well known. These insights are derived from his book “The Way to Live.”

• The Bronze Era diet was mainly comprised of two types: the lacto-vegetarian and the high-protein, high-fat diets. However, he opted for a more balanced approach, avoiding extremes.
• As mentioned in his book, he maintained a diet consisting of 3/4 plant-based and 1/4 meat-based foods.
• He reportedly drank five liters of milk every day in addition to his regular meals. He achieved an astonishing daily intake of up to 5000 calories, even though he only consumed 500 calories on average for breakfast, lunch, and dinner—a true bulk diet of the Bronze Era.
• Hackensmidth emphasized the significance of iron gain in his book, crediting it for his impressive physique.
• Though he occasionally ate non-vegetarian foods, vegetables made up the majority of his diet
• He abstained from processed and fried foods.
• He preferred to eat fruits, nuts, and vegetables in their raw, unprocessed form.

Here is the diet plan believed to be followed by George Hackenschmidt:-

Breakfast

• Fresh fruit salad with a variety of seasonal fruits.
• Raw nuts or seeds for protein and healthy fats.
• A glass of freshly squeezed fruit juice.

Lunch

• A small portion of lean meat such as lamb or goat
• A simple dressing made from olive oil, lemon juice, and herbs.

Snack

• Mixed raw nuts or seeds.
• Fresh carrot or celery sticks with hummus.

Dinner

• A small portion of cooked meat or fish
• Brown rice or quinoa for complex carbohydrates.
• A side of raw, fermented foods like sauerkraut or kimchi for digestive health.

Dessert

• Fresh fruit or a fruit smoothie made with almond milk and a dash of honey for sweetness.

Hack suggests eating what’s best for you.

“Everyone should and can find out which diet best suits his constitution, and he should avoid all food that disagrees with it.”

Hack’s Personalised Approach

Hackensmidth’s perspective underscores the diversity of the human body, acknowledging that strengths and weaknesses vary from person to person. In his philosophy, he emphasizes that training methods should differ for athletes, strength enthusiasts, men, women, and children, understanding that each group requires tailored strategies to achieve their specific objectives.

In his own words,

“An old man will have to train differently from a young man and a woman differently from a child, while there are various graduations for age and sex.”

Everyone should pay attention to what their body needs, he said. He thought that every individual is different, regardless of how strong and agile they may be. He never urged newbies to imitate pro-lifters.

His recommendation includes giving special attention to the weaker parts of the body, emphasizing the importance of targeted efforts to ensure a well-rounded and effective training regimen for each individual.

Hack’s Thoughts on Mind-Body Connection

George Hackenschmidt approached bodybuilding and mental health in a unique way. He believed that one could overcome physical challenges if one had a positive and determined attitude.

In his viewpoint, the secret to becoming physically strong was mental toughness. He also emphasized the need to not dwell on the past but rather live in the present. He stood out from the others in his field because of this mentality, which also aided in his success as an athlete and physical fitness philosopher.

According to George Hackenschmidt, understanding and mastering yourself not only gives you energy and courage but also helps you overcome life’s toughest challenges.

“The knowledge of one’s strength entails a real mastery over oneself; it breeds energy and courage. It helps one overcome the most difficult tasks of life and procures contentment and true enjoyment of life”.

Hack was a tremendous strength athlete, but he kept his accomplishments to himself and was humble. In addition, he felt that his health and strength came from a life force, and this belief was more significant to him than any exercise theory.

His distinctive philosophy ran counter to the dominant political currents of the day. He created a holistic system that led to a meaningful way of living and explained his life.

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Final Words

Hack was a proponent of freedom, individualism, and people making their own decisions. He wished for these ideals to be shared by all people. His methodology was primarily philosophical.

Hack was a tremendous strength athlete, but he kept his accomplishments to himself and was humble. In addition, he felt that his health and strength came from a life force, and this belief was more significant to him than any exercise theory.

Hack is the brain behind some cool workouts that shake things up. What makes him stand out is his belief in finding the right balance – a personalized approach that was unique and didn’t align with the major political trends of his time. Being a sports philosopher George Hackensmidt developed a thoughtful system that explained his life and led to a meaningful way of life.

His books still flying off the shelves in the fitness world prove he’s a legend that time can’t touch. Take a cue from him for some timeless inspiration!