Friday, October 13, 2017

Bob Gajda's Routines - John Mese (1966)

Originally Published in This Issue

Bill Seno and Bob Gajda

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.


Sequence One - 10 sets of 10 reps
3-Way Lateral Raise
Seated Calf Raise
1-Arm DB Triceps Extension
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
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

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.


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

Sequence Three - 6 sets of 10 reps
Leg Raise
Leg Extensions
Krusher Work (pecs)

Sequence Four - 10 sets of 10 reps

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.  

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