Super Physique: The Training Of Sig Klein

“Time and money spent in training the body pays a larger dividend than any investment.” -Siegmund Klein

Sig performing the Tigers-Bend. This is essentially a triceps extension from a handstand. He felt this exercise was crucial for developing a strong overhead barbell press.

To follow up on last week’s article about Siegmund “Sig” Klein I wanted to look at his training methods, particularly what he presents in the book he wrote on his bodybuilding barbell course, “Super Physique”.

Sig recommended training the entire body three times per week, such as Monday, Wednesday, and Friday. This full body, thrice weekly plan has stood the test of time and in my opinion, is far superior to most of the training splits talked about today.

The other nice thing about these training methods is that they require minimal equipment. A barbell and some plates and dumbbells are all that is needed. I should note that Sig did have a piece of equipment he created to allow for leg curls, as well as a neck harness for neck extensions. Animalhouse Fitness makes a device called Monkeyfeet that allows you to clip a dumbbell to your foot to easily perform leg curls for $80. Neck harnesses are very easy to find, a decent one will run about $30, or you could get the top of the line “Headstrap Fit for Hercules” from Ironmind for about four times the price. For around $500, or less, one could easily outfit a basement or garage gym with the necessary equipment to train like Sig.

Most in Sig’s era, and prior, performed only one set of each exercise per training session. This does not mean each muscle was worked only one time per session though. As you examine the training plans of the Bronze Era strongmen and bodybuilders, you see many different exercises for each muscle group. It is important to note that as we moved into the Silver Era the bodybuilders began utilizing multiple sets per exercise. I believe it was this increase in training volume, and later the adoption of anabolic steroids, that led to the massive increase in muscle size in the Silver, and later, Golden Era bodybuilders.

Just looking at the strongmen and bodybuilders of the Bronze Era you see very well-muscled, athletic physiques. I’d venture to say that most people would rather emulate the healthy-looking physiques of the Bronze Era than the ridiculous freak physiques of the more modern bodybuilders.

The Plan

Please note, you can find Sig’s book on Amazon for a $3 download or $10 paperback to get the specific descriptions as well as pictures of his exercises.

1. One arm curl

2. One leg calf raise

3. Two arm pullover

4. Neck harness extension

5. “General developing exercise” - this is essentially a slow-motion snatch of the bar from the floor

6. Windmills

7. Behind the back triceps extension

8. Single leg deep knee bend - essentially a pistol squat with the heel elevated

9. Deep knee bend - he demonstrates the Steinborn Squat

10. Bench press

11. Leg curl - using his special device to attach the bar to the feet.

12. A special exercise to develop the triceps, deltoids, and pectorals - essentially a standing barbell press away from the chest starting with the bar horizontal to the ground and pressing in four other angles until the bar is perpendicular to the ground.

13. Two arm swing

14. Tiger’s bend

Special Exercises - These are a series of dumbbell exercises he recommends as, in his words, “they develop certain muscles in a what that no regular barbell exercises do.”

1. Lateral raise

2. Front raise then lowering to the sides

3. Alternating pullovers on a bench

4. Lying leg raise holding a dumbbell with the feet

Standard Barbell Exercises - He advises practicing some, or all, of these “standard exercises” in the course of your training.

1. Two arm barbell curl

2. Two arm barbell overhead press

3. One arm press with a dumbbell

4. Abdominal raise holding the weight to the back of the neck.

5. Wrestler’s bridge with weight - a pullover and press with a barbell then press up into a neck bridge (note - the requires exceptional neck strength)

6. Pressing the barbell on the soles of the feet - pull over and press a bar over the chest while lying on the ground, place the barbell on the soles of the feet then perform a leg press.

Sig concludes the book with a few general remarks concerning the training program.

• Practice the exercises every other day.

• Keep the repetitions between 5 and 20.

• Be smart about the weight selected for each exercise.

• Exercise at least one hour before or after a meal, never immediately before or after.

• Eat only good, wholesome food.

• Bath after training.

• Adopt the motto “moderation in all things”.

• Don’t become a slave to the barbells or physical culture.

I feel that most people who are training for longevity and excellent health and fitness would do well to follow Sig’s recommendations. He was known to say, “train for shape and strength will follow.” Wise words that will keep your workouts enjoyable, and injury free.

I hope you enjoyed this article and until next time, stay strong and healthy!