Eugen Sandow: Unveiling the Workout and Diet Secrets of the Father of Modern Bodybuilding

Eugen Sandow, the man Flo Ziegfeld referred to as the “Greatest of the Strongmen” is a true legend in the fitness world. Born on April 2, 1867, in Germany, Sandow is more than just a strongman. He is regarded as the father of modern bodybuilding credited with establishing the Institutes of Physical Culture and organizing the first major bodybuilding competition in history.

Ever come across the prestigious Sandow trophy? It’s the ultimate achievement for the bodybuilders and bears the name of none other than Eugen Shandow. This trophy, the pinnacle of bodybuilding success known as Mr. Olympia, features Sandow displaying his extraordinary physique while grasping a globe barbell. The trophy itself stands as a lasting tribute to his profound impact on the fitness world.

In this article, we’ll explore a workout routine inspired by the iconic Eugen Sandow, offering a glimpse into the methods of this fitness legend.

Eugen Sando’s Workout Principles

Sandow was a pioneer in the field of natural bodybuilding, his legendary physique was crafted in an era with limited training and nutritional knowledge with zero supplements. What was most striking about Sandow’s physique was not its size or bulk, but rather its remarkable proportions and careful upkeep.

Sandow believed in the effectiveness of dumbbell exercises for overall development.

“Nothing, in my opinion, is better than the use of the dumbbell, for developing the whole system, particularly if it is used intelligently, and with a knowledge of the location and functions of the muscles.”

He emphasized their use in various workouts, promoting full-body training and targeting specific muscle groups.

In addition, Sandow advised women to work out and lift weights, which shows that Sandow was way ahead of his time. His progressive approach challenged the norms of his era, emphasizing the importance of exercise for women’s well-being.

He promoted outdoor training emphasizing the benefits of connecting with nature during workouts. He encouraged individuals to be mindful of their body, and upholding a strong work ethic.

Eugen Sandos’s Workout Routine

Eugen Sandow was a strong proponent of mind-muscle connection and lightweight training with high repetitions in a single session.

While specific details about his training frequency are unknown, his training philosophy is known for its strong emphasis on regular, structured workouts without set rest days.

Even though this exercise program might not follow the latest advanced training guidelines, it provides a fascinating look into Eugen Sandow’s innovative approach to fitness.

Eugene Sandow Inspired Workout Routine

These exercises, which draw inspiration from the renowned Sandow, are designed to be compatible with modern training approaches.

• Kettlebell Curl: 1 set x 50 reps (each side)
• Cable Reverse Curl: 1 set x 25 reps (each side)
• Hammer Curl: 1 set x 10 reps (each side)
• Incline Dumbbell Fly: 1 set x 50 reps
• Single-arm Dumbbell Shoulder Press: 1 set x 15 reps (each side)
• Plate Front Raise: 1 set x 10 reps
• Grip Strength Trainer: Till failure
• Forearm Roller: Till failure
• Dynamic Lunges with Twist: 1 set x 10 reps (each side)
• Plyometric Push Ups: 1 set x 3 reps
• Resistance Band Push-Up: 1 set x 2 reps
• Medicine Ball Russian Twist: 1 set x 3 reps
• Goblet Squats: 1 set x 10 reps
• Woodchopper: 1 set x 15 reps

Don’t miss:

Reg Park’s 5×5 Routine
Reg Park’s Beginner Routine
German Volume Training
Tom Platz Workout and Diet Plan

Eugen Sandow’s Diet

Eugen Sandow’s diet philosophy was grounded in simplicity. He preferred plain and wholesome foods, avoiding strict or indulgent eating habits.

Regular intervals and easily digestible, simple foods were the hallmarks of his approach.

Sandow mentioned his diet as;

“I am myself no believer in a special diet, still less in a rigid one, as necessary while training.”

In a world filled with complex diet advice, let’s take a look at how Sandow kept things simple.

His diet included:

• Raw eggs
• Meat
• Nuts
• Fruits
• Vegetables

Eugene Sandows Diet Guidelines

• Emphasize a simple and balanced diet.
• Avoid strict or detox diets.
• Focus on moderation in eating.
• Prefer meals at regular intervals.
• Opt for simple, easily digestible foods.
• Moderate protein consumption from raw eggs and meat.
• No reliance on large amounts of protein.
• Listen to the body’s cues for dietary choices.
• Suggested a diet centered on whole, basic foods.

Sandow’s philosophy was centered on moderation in eating, as he adhered to regular intervals for meals and opted for simple, easily digestible food choices

Sandow emphasized the importance of staying well-hydrated for overall health and fitness by choosing water over other beverages.

Don’t miss:

Kevin Levrone’s Workout Routine and Diet
Joe Weider’s Workout and Diet Plan
Francis Benfatto’s Workout Routine and Diet
Sergio Oliva’s Workout and Diet

Final Words

It’s impressive that Euhen Sandow achieved an extraordinary physique without modern supplements. Sandow teaches the importance of simplicity, moderation, and listening to one’s body for a healthy and strong physique. Let his legacy inspire you to make mindful choices on your journey toward a healthier and stronger self.

As Sandow once said,

“Life is movement. Once you stop moving, you’re dead. Choose life.”