Bob Gajda's Routines - John Mese (1966)

Originally Published in This Issue

Bill Seno and Bob Gajda

ARTICLE AND PHOTO COURTESY OF TERRY STRAND.
Thanks Terry!



Gajda's Routines
by John Mese

In our last issue, we discussed everything about Bob Gajda, except his training. This time, we'll take a look at the routines he used in preparation for the Jr. Mr. America and the Sr. Mr. America this year. 

As most of you know, Gajda has been following the Sequence System for more than two years. He feels he gets his best progress from this type of routine. The basic idea is that the muscles will grow due to the amount of work performed, not because of the large amount of blood pumped to the area. In addition, because you rest less, far more work can be performed in the same period of time that might be used in the regular multiple set systems.

When used by Gajda, five exercises are selected as a group. Each exercise is performed one set each, in rapid succession. Completing all of them once is considered a full group set. Then, this one group set is repeated in the same way, as many times as desired. 

This is definitely not a routine for a beginner and even for the advanced man it should be approached carefully. This DOES work for Bob Gajda and gave him one of the finest physiques in America. You'll notice his development is not of the puffy, over-inflated type - he possesses size, shape, definition and separation (a rarity) too. 

Following are Gajda's advanced routines. I doubt that you'll be able to follow them in full at the beginning, but modify them for your own use. Sequence training as popularized by our Mr. America definitely has much to offer every bodybuilder.

Monday/Wednesday/Friday

Sequence One - 10 sets of 10 reps

3-Way Lateral Raise

Seated Calf Raise

1-Arm DB Triceps Extension

Gironda Curl - http://www.ironguru.com/the-gironda-perfect-curl

Leg Extension (one leg at a time).

Sequence Two - 10 sets of 10 reps

Incline DB Flyes

Front Pulls

Neck Strap Work

Roman Chair Squats

Front Chins.

Sequence Three - 6 sets of 10 reps

DB Press

Pulley Rowing

Peak Concentration Curl

Dips

Krusher Work (pecs).

Sequence Four - 6 sets of 10 reps 

Upright Rowing

Triceps Pressdown

Leg Press Calf Raise

Knee Ups (abs)

Krusher Work (pecs).

Sequence Five - 6 sets of 10 reps

Reverse Curl

Triceps Extension

Sissy Squat

Double Pulley Crossover

Dislocates.

Sequence Six - 9 sets of 10 reps

Cable Crossover

Wrist Curl

Incline Laterals.

Plus one-half hour of specialization on any particular bodypart that is lagging behind.

Tuesday/Thursday/Friday

Sequence One - 10 sets of 10 reps

Krusher Work (pecs)

Front Pull

Hack Squat (20 reps on this)

Power Calf Raise (20 reps)

Sequence Two - 10 sets of 10 reps

Roman Chair

Seated Calf Raise

Leg Curl

Good Morning

Deadlift.

Sequence Three - 6 sets of 10 reps

Leg Raise

Leg Extensions

Krusher Work (pecs)

Dislocates

Sequence Four - 10 sets of 10 reps

Squats

Chins

Sequence Five - 5 sets of 20 reps

Leg Press

Calf Raises

He then runs for one-half mile and does some additional work on the abs.

On each of his training days Gajda does some morning neck and calf work - usually five sets of 20 reps for each part.