Legendary Lifts: 1970s Powerlifting Insights
The 1970s. A time of mullets, muscle, and some of the most legendary powerlifters to ever pick up a barbell. Powerlifting, as we know it today, was forged in this gritty decade, where raw strength was everything. Guys like Louie Simmons, Bill Kazmaier, and Arnold Schwarzenegger (yes, he dabbled) set the tone for the sport’s evolution. The routines were grueling, heavy, and focused on the three big lifts: squat, bench press, and deadlift. Let’s dive into the world of 1970s powerlifting, where low-rep, high-weight training and heavy singles were king. Here’s how they did it.
1970s Powerlifting Routines: The Basics
The 1970s weren’t about fancy machines or supplements; it was all about raw power and intensity. The goal? To increase your one-rep max in the squat, deadlift, and bench press. Simple. Straightforward. Brutal.
Key Features of 1970s Powerlifting
| Key Feature | Explanation |
|---|---|
| Low-Rep Training | Focused on 1-5 reps per set, aiming for maximal strength, not hypertrophy. |
| Heavy Singles | Lifters regularly went for singles (one-rep max attempts) to test strength and make gains. |
| Full Range of Motion | Squats were deep (parallel or lower), and deadlifts often started from the ground. |
| Volume + Intensity | Programs were high volume, with lifters performing multiple sets of their max weight. |
| Limited Accessory Work | Focus was on the three main lifts, with minimal accessory lifts like rows or curls. |
Signature Powerlifting Workouts of the 1970s
Louie Simmons, the mastermind behind Westside Barbell, was all about max effort. His routines were heavy on low-rep sets and singles. Bill Kazmaier, a dominant force in the late 70s and early 80s, was all about brute force. Their training philosophies laid the foundation for modern powerlifting, and their routines were a combination of explosive strength and sheer tenacity.
Here’s what their workouts looked like.
1. Louie Simmons’ Maximal Strength Routine
| Day | Lift | Sets/Reps | Notes |
|---|---|---|---|
| Day 1 | Squat | 5 x 3 (progressive load) | Heavy sets of 3 reps, focusing on max effort. |
| Leg Press | 3 x 10-12 | Accessory lift for leg strength, but low on volume. | |
| Day 2 | Deadlift | 4 x 2 (singles after warm-up) | Heavy singles to test max capacity. |
| Barbell Rows | 4 x 5 | Strengthens the back to support deadlift form. | |
| Day 3 | Bench Press | 5 x 3 (heavier every set) | Heavy work, focusing on explosiveness. |
| Close-Grip Bench | 3 x 5 | Targets triceps and improves lockout strength. | |
| Day 4 | Accessory | 3 x 10-12 | Includes biceps curls, dumbbell shoulder press, and abs. |
Pro Tip: Louie’s key focus was max effort and testing your limits. Training each lift with heavy singles underpins the intensity and the goal of progressive overload. This laid the groundwork for Westside’s conjugate system later on.
2. Bill Kazmaier’s Powerbuilding Routine
Bill Kazmaier was known for his massive lifts in the 1970s, claiming records that stood for decades. His program wasn’t just about getting strong—it was about getting massive and strong. His routine focused on low-rep, high-weight sets to develop maximal strength across the three lifts.
| Day | Lift | Sets/Reps | Notes |
|---|---|---|---|
| Day 1 | Squat | 3 x 5 (heavy) | Focus on form and depth, adding weight each set. |
| Leg Extensions | 3 x 10 | For quad development, accessory work to support squatting. | |
| Day 2 | Deadlift | 4 x 3 (heavy singles) | Go for singles after warm-ups, testing your one-rep max. |
| Pull-Throughs | 3 x 10-12 | Targets hamstrings and glutes to improve pulling power. | |
| Day 3 | Bench Press | 5 x 3 (heavy) | Focus on strength, with minimal rest between sets. |
| Dips | 4 x 8-10 | Build the triceps for a stronger lockout. | |
| Day 4 | Accessory Work | 3 x 8-12 | Includes light squats, overhead press, and bicep curls. |
Pro Tip: Kazmaier’s approach was unrelenting. He pushed his body to the edge every workout. It was a blend of powerlifting and bodybuilding, giving him mass and strength that few could match.
Common Training Variations from the 1970s
Back then, the squat, deadlift, and bench press weren’t just one exercise—they were a variety of approaches. These variations allowed lifters to target different muscle groups, improve weaknesses, and boost their overall numbers.
Squat Variations
| Variation | Explanation |
|---|---|
| High Bar Squat | Traditional squat, focusing more on quads and upper body. |
| Low Bar Squat | A variation focusing on hamstrings, glutes, and posterior chain, with the barbell lower on the back. |
| Box Squat | Sitting on a box to help build strength out of the bottom position, similar to Louie’s training. |
Deadlift Variations
| Variation | Explanation |
|---|---|
| Conventional Deadlift | Standard deadlift focusing on hamstrings, glutes, and lower back. |
| Sumo Deadlift | Wide stance with hands inside the knees, targeting the inner thighs, hips, and quads. |
| Deficit Deadlift | Performed standing on a raised platform, increasing the range of motion and building more pull strength. |
Bench Press Variations
| Variation | Explanation |
|---|---|
| Close-Grip Bench | Targets the triceps, often used in combination with regular bench to increase lockout strength. |
| Floor Press | Bench press performed lying on the floor, reduces range of motion, and focuses on triceps. |
| Paused Bench | Pausing the bar on the chest before pressing to full lockout, improving power from the chest. |
1970s Powerlifting Gear: What They Used
| Gear | Purpose |
|---|---|
| Powerlifting Belt | Supports the lower back during heavy lifts. |
| Knee Wraps | Offers knee support during squats and deadlifts. |
| Wrist Straps | Help with grip during heavy deadlifts and pulls. |
| Chalk | Prevents hands from slipping off the bar. |
How to Train Like a 1970s Powerlifter
If you want to train like the legends of the 1970s, here’s how:
- Low Reps, High Weights: Aim for 1-5 reps per set. Your goal is to push the limit on every set, not to grind out endless reps.
- Heavy Singles: Incorporate singles into your training, especially on your main lifts. This is how you test your strength and build your max capacity.
- Minimal Assistance Work: Focus on the big three lifts. Assistance work was kept to a minimum, and was mostly aimed at fixing weaknesses.
- Train Intensity: Every workout was a test of willpower. The 1970s powerlifters didn’t ease into workouts—they blasted through them.
Final Thoughts: The Raw Power of the 1970s
The 1970s were a golden era for powerlifting. The routines were grueling, the lifters were massive, and the results spoke for themselves. Low-rep, high-weight training, heavy singles, and simple but brutal variations were the hallmark of the era. Whether you’re an old-school lifter or just getting into the sport, the lessons from these legends will never go out of style.
Get strong. Get gritty.