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Eugen Sandow Diet And Workout [Immersive Training]

Friedrich Wilhelm Muller popularly known as Eugen Sandow was a bodybuilder and a showman for the genre. The Eugen Sandow Workout and the Eugen Sandow Diet were a classical appeal to his fitness goals.

He was the organizer of the world’s first major bodybuilding competition. He opened his Institutes of Physical Culture teaching methods of exercise, dietary habits and weight training.

Eugen worked hard to improve exercise equipment and also invented various devices like rubber strands for stretching and spring grip dumbbells to exercise the wrists. A very interesting fact about Sandow was that his audiences were fascinated by his bulging muscles more than the amount of weight he was lifting.

Sandow moved in poses that he dubbed ‘Muscle Display Performances’ in addition to performing his feats of strength with barbells. This legendary strongman was also featured in a short film series that featured him flexing his muscles rather than performing any feats of physical strength.

Who was Eugen Sandow?

Eugen was born in Königsberg, East Prussia Germany on 2nd April’1867. From his early years, he was an admirer of Greek and Roman statues of mythical heroes. His perfection in performing strongman stunts got him the center stage in carnival shows. With his majestic colorful display, he became a sensational fitness idol.

Sandow built his physique in the such exact proportion that he measured the marble artworks in measures and helped to develop ‘The Grecian Ideal’ as a formula for the perfect physique. He is one of the first athletes to develop his musculature to predetermined dimensions.

Eugen is considered to be The Father of Modern Bodybuilding. He was the promoter and judge at the first bodybuilding contest ever held. His deep blue eyes, hearty laugh and charming European accent clubbed with his intelligence, manners and cultural aspects to gain popularity for him.

  • Nationality: German
  • Profession: Bodybuilder

Eugen wrote books on bodybuilding, and nutrition and encouraged a healthy lifestyle. He showed off his physique on postcards only wearing a fig leaf to cover up which took him through a sizzling path to the showbiz business. Mr. The Olympia bodybuilding trophy is named “The Sandow” in his honor.

Sandow was considered the most famous man alive when he started publishing the magazine Physical Culture. He changed countless attitudes about health and fitness. In 1925 at the age of 58, Eugen died a premature death of stroke.

His classic Greek God-like physique and musculature like ancient idols matched completely for a light-heavy weightlifter with his gymnast-like muscular control.

Eugen Sandow Diet

Eugen insisted on eating plain and wholesome food for the most part and restricted indulged eating on occasion. He had his meals at regular intervals and preferred simple food that is easy to digest. Sandow took his time when eating and believed strongly that mastication is a key to good health.

Sandow knew the importance of protein and calories regarding weight loss and optimizing physical performance. He was a proponent of getting his protein requirement from raw eggs and meat.

  • Raw Eggs
  • Meat
  • Nuts
  • Fruits
  • Vegetables

Eugen did not maintain any strict diet plan, rather he took it in a balanced way. His meals per day were planned according to his nutritional requirements as per his physical demand. He kept away from all intoxicating attractions and preferred to keep them checked.

As Steroids and protein shakes were not an idea at that time there was no interest in artificial benefits for Eugen. He preferred water over any other beverages. He stated that you need to eat meals regularly other than falling on a strict diet chart.

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Eugen Sandow Workout

This German bodybuilder appeared to be carved from marble. To get this impressive physique he incorporated exercise into stationary periods of his daily routine.

Sandow was held high for his physical appearance. He is still considered for his strength and prowess. Some of his movements are very well known today like the dumbbell curl, push-up, lateral raise and squat. Some of his exclusive moves, very popular at those times were Horizontal Bicep curl, Lunge Punch, Bent Press and so on.

  • Dumbbell Curl
  • Reverse Barbell Curl
  • Horizontal Biceps Curl
  • Standing Chest Fly
  • Alternating Shoulder Press
  • Alternating Front Raise
  • Wrist Flexors
  • Wrist Rotations
  • Lunge Punch
  • Push Ups
  • Push Up with Resistance
  • Full Sit Up
  • Squats
  • Side Bends

Upper Body Workout

  • Alternating Standing Dumbbell Press
  • Alternating Lateral Raise
  • Seated Chest Press
  • Push Up
  • Tricep Pushdown
  • Pull Up
  • High Seated Row
  • Horizontal Cable Biceps Curl

Lower Body Workout

  • Lunge Punch
  • Squat
  • Romanian Deadlift
  • Leg Press
  • Leg Curl
  • Seated Calf Raise
  • Weighted Rope Crunch
  • Lying Leg Raise

Eugen believed in training by using very lightweight for many repetitions for the body in one session. He advised nasal breathing, training outdoors whenever possible and bending the knees for better circulation. He assured me that high repetitions and muscle control were the key to building and sculpting an impressive physique.

Sandow advocated that women can lift weight too. He also said that one can exercise while sitting down. Eugen mentioned that you should establish a fitness routine when you’re young and insisted on skipping the gym machine’s as they are overrated. His choice was towards the water to keep himself hydrated.

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Conclusion

Eugen Sandow led the way for what we know as Modern Bodybuilding today. Even after a century his methods and training seem to prevail successfully. He did not promote enhancers, fancy equipment, or a strict diet but took it to the next level with a good work ethic and mindfulness to match.

For all you fitness lovers here it is mandatory to perform your warm-up and cool-down movements to have an injury-free workout. As Sandow stated, “Life is movement. Once you stop moving, you’re dead. Choose life”. Let us know about Eugen Sandow diet and Eugen Sandow workout.

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