- Biography of Sergio Oliva
- Anthropometric data
- Sergio Oliva and Bodybuilding
- Sergio Oliva Training Program
Sergio Oliva is one of those bodybuilders for whom sport is not just a professional hobby, but the foundation, the core of his whole life. According to many people, from his very birth he was destined to become a famous bodybuilder in the future.
- 1 Biography of Sergio Oliva
- 2 Anthropometric data
- 3 Sergio Oliva and Bodybuilding
- 4 Sergio Oliva Training Program
- 4.1 Monday
- 4.2 Tuesday
- 4.3 Wednesday
- 4.4 Thursday
- 4.5 Friday
- 4.6 Saturday
- 4.7 Sergio Oliva Workout - Video
Biography of Sergio Oliva
His birth was in 1941 on Liberty Island. Sergio died on November 12, 2013 at the age of 71. The cause of death was renal failure.
Oliva was born in Cuba. At age 12, he worked with his father on sugarcane plantations in Guanabacoa. At age 16, Sergio, on the advice of his father, joined the army of Fulgencio Batista; He did not have a birth certificate, but the recruiting officer took Oliva Sr.'s word when he said that his son was quite suitable for the struggle against communism. This struggle, however, was unsuccessful; after Fidel Castro won a landslide victory, Oliva left the army. For some time he did not do anything specific, spending a lot of time on the local beach; it was here that he met a certain person who invited Oliva to a nearby weightlifting club.
Height: 178 cm
Competitive weight: 102 kg
Biceps Circumference: 54 cm
Chest circumference: 140 cm
Waist circumference: 75 cm
Thigh circumference: 73 cm
Drumstick: 47 cm
Among bodybuilders, he received the nickname Myth for his fantastic volumes.
Sergio Oliva and Bodybuilding
In 1961, at the age of twenty, he became the best bodybuilder on the island of Cuba. Participation in the Pan American Games and victory in this tournament gave him the opportunity to move to the United States of America, which was a turning point in his career as an athlete. To do this, he asked America for political asylum, which he was granted. From this moment he moves to live in Chicago, where for the first time Sergio is faced with bodybuilding.
Despite his good athletic form, Oliva also realized that he was not yet ready for professional bodybuilding competitions, since he had not practiced bodybuilding before. Therefore, the conquest of Olympus bodybuilding Sergio pushed until 1965. But it was worth it. Within a short period of time, he won the main titles of the USA, the world, and also won the “ Mr. Olympia ”. An unknown refugee from Cuba in a short period of time, he achieved all the highest titles in bodybuilding. A year later, he also managed to win the main tournament for professional bodybuilders. But this was his last major achievement. At that time, a young Austrian bodybuilder, a well-known actor, Arnold Schwarzenegger, had already begun to show himself.
After another 3 years, he returns to the main tournament, but he was no longer able to achieve any significant results there. This was a turning point in his sports career. He realized that in professional bodybuilding he could not achieve anything significant. After these competitions, Sergio leaves professional bodybuilding and begins his coaching career.
Twice more, in 1970 and 1972, he went up to the second step of the podium of Mr. Olympia . He also repeatedly became the best bodybuilder for the entire existence of bodybuilding.
Sergio Oliva Training Program
Sergio Oliva said that recently he has been engaged in one single training program. His classes have several interesting combinations of exercises, including weight lifting, work on a 5 × 5 pattern, supersets, antagonistic exercises and small but complex workouts with squats, working with different muscle groups twice a week.
According to Sergio, since 1970 he has been engaged only in this training program, he does not recognize any other schemes and considers them false.
On Monday, Sergio Oliva pays special attention to her chest, doing bench press, tilting and swinging, and also works on pull-ups to the chin.
Superset with bench presses and pull-ups
Set No. 1. Bench Press 200 lbs x 8, 15 chin pull-up reps
Set No. 2. Bench Press 220 lbs x 8, 15 chin pull-up repetitions
Set No. 3. Bench Press 260 lbs x 8, 10 chin pull-up reps
Set No. 4. Bench Press 300 pounds x 8, 10 reps of pull-ups to the chin
Set No. 5. Bench Press 320 lbs x 8, 8 chin pull-up repetitions
Set No. 6. Bench Press 350 pounds x 8, 8 reps of pull-ups to the chin
Set No. 7. 380-pound bench press x 8, 5 chin pull-up reps
Superset with swings and slopes
This part of the lesson includes 5 sets of exercises of 15 repetitions with 80 pound dumbbells with swings and slopes. The description of the entire set in detail, its content and the weight of the dumbbells was not made by Sergio Oliva.
On Tuesday, Sergio Oliva works on her shoulders, biceps and triceps. In this case, most of the repetitions and sets has a 5 x 5 scheme.
Press. 5 sets of 15 reps with 200 pounds of weight
Lifting barbell for biceps with cheaten . 5 sets of 5 reps, 200 pounds of weight
French bench press . 5 sets of 5 reps, 200 pounds of weight
Bending the arms with a barbell on Scott's bench . 5 sets of 10 reps with 150 pounds of weight
Bending the arms with dumbbells on Scott's bench . 5 sets of 5 reps with 60 pound dumbbells
French bench press sitting and behind the head . 5 sets of 5 reps with 60 pound dumbbells, super set with triceps swing.
On Wednesday, Sergio Oliva first engaged in ABS-sports, that is, he worked out the muscles of the back and abdominals, then he did squats with weights and other exercises for the calf muscles. Please note that in training there is no direct load on the hamstrings.
Swinging press lying on the floor with bent legs . 10 sets of 50 reps
Raising legs in the hang on the horizontal bar . 5 sets of 20 reps
Bends to the sides with a burden behind the neck . 5 sets of 200 sets
Squats 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4
Standing on toes . 10 sets of 8 sets with 300 pound weights
On Thursday, training Sergio Oliva includes work on the muscles of the back and chest. Also on this day of the week he takes care of his shoulders.
Bench press . 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5
Bench press for the head . 5 sets of 5 reps with 250 pounds, a superset in Smith's simulator with a weight of 200 pounds.
Dumbbell bench press sitting . Their weight is 80 pounds. Sergio Oliva did not tell the details of this part of the training.
Push-ups on the uneven bars. 5 sets of 8 reps without weight
Sergio Oliva's Friday workouts are aimed at working with the muscles of the arms and back. By and large, he does less exercise for the biceps that day.
Press 3 sets of 5 reps with 200 pounds of weight
Lifting barbell for biceps with cheaten . 3 sets of 5 reps with 200 pounds of weight
French bench press . 3 sets of 5 reps with 200 pounds of weight
Bench press on triceps cattle bench . 3 sets of 5 reps with 200 pounds
Dumbbell bench press and for the heads on Scott's bench for triceps. 3 sets of 5 reps with 50 pound dumbbells, a super set with triceps swing.
Pulling the head . 5 sets of 5 reps
Pulling to the chest with grip of the hands . 5 sets of 5 repetitions, a superset with a device for pumping up triceps.
This day, Sergio Oliva is dedicated to ABS training for working with the back and abdominal muscles, and also includes exercises for the legs. At the same time, he does not only normal, but also frontal squats. Moreover, there is also no load on the hamstrings. Please note that on this day Sergio also makes sets with frontal squats and weights.
Swinging press lying on the floor with bent legs . 5 sets of 10 reps
Raising the legs while lying, swing the press . 5 sets of 10 reps
Tilts to the side with a burden behind the neck . 5 sets of 50 reps
Squats 3 sets of 3 sets with 300 pound weights. 2 sets of 3 reps with 400 pound weights. 3 sets of 20 repetitions with 250 pound weights.
Front squats - front squats . 5 sets of 10 reps with a weight of 200 pounds
Rise on socks while sitting . 5 sets of 5 reps with 200 pound weights.