When you talk about the pioneers of bodybuilding, you can’t exclude Reg Park. Without Reg Park, there would be no Arnold Schwarzenegger. Park was a maverick in the sport and his training principles are still used around the world today. Standing at 6 foot 1 inch and 250lbs, Park was renowned for his mass and strength. Park is on record as the second man ever to bench press 500lbs. This is an insight into his story.
Early Life
Reg Park was born in Leeds, England. Unlike most bodybuilders, Park showed little interest in building muscle and instead focused his efforts on football (soccer). Park’s teenage years were spent in pursuit of football, eventually earning a contract with the Leeds United reserves team. In the early-1940s, Park suffered a knee injury that would end his football career.
During rehabilitation for his knee, Park began to show an interest in building muscle and would read whatever magazines he had access to. When he was sixteen, Reg met local bodybuilder David Cohen. This was the turning point for Park as he aimed his sights at bodybuilding glory. Cohen spent the next three months training Park.
Park’s passion for bodybuilding shaped into a career. During his national service in Singapore, Reg was a Physical Training Instructor. Upon leaving the army, Park witnessed his first ever bodybuilding competition. The 1948 Mr. Universe competition in London saw John Grimek edge out Steve Reeves for the title. Reg Park decided he was going to compete.
Just one year after witnessing his first competition, Park was crowned Mr. Britain (1949). In pursuit of his dreams, Park spent the next six months in the states. Joe Weider became fond of Park and began to feature him in his bodybuilding magazines. The following year saw Park come runner-up to Steve Reeves in the 1950 Amateur Mr. Universe (NABBA) competition. Park claimed the title the following year. Park was 23 at the time.
After winning the title of Mr. Universe, Park stepped away from competing and focused on his businesses. Reg started a number of muscle magazines and sold barbells and supplements to his fellow bodybuilders. After seven years, Park decided to make a comeback. Reg was crowned Mr. Universe (Pro) in 1958 with a unanimous victory. A title he would claim again in 1965.
After gaining recognition as Mr. Universe, Park began to make moves in the film industry. Following in the footsteps of Steve Reeves, Park became a leading man. Over his career, he featured in five Italian Hercules sword and sandal movies. As his bodybuilding and acting careers came to a close, Park turned his attention to training young up-and-comers. Most notably, Arnold Schwarzenegger.
After seeing a picture of Reg Park in a muscle magazine, Schwarzenegger stated:
“He was so powerful and rugged-looking that I decided right then and there I wanted to be a bodybuilder, another Reg Park”.
Training & Workouts
Reg Park’s contributions to bodybuilding can still be seen today. The famous 5×5 training program was how Park built his Mr. Universe physique. Although Park wasn’t the first to use the 5×5 approach, he was the most famous athlete to train this way.
Park’s approach to 5×5 training was split into three phases. Each phase required you to train three sessions a week, for a total of three months. The total program took nine months to complete from start to finish. The workouts are full-body sessions and focus heavily on compound moves. Reg Park was a big believer in rest so he advised training one day on one day off to allow the muscles to recover. Below is the three-phase program.
Phase 1
Exercise | Sets | Reps |
Prone Hyperextensions | 3 | 10 |
Back Squat | 5 | 5 |
Bench Press | 5 | 5 |
Deadlift | 5 | 5 |
Phase 2
Exercise | Sets | Reps |
Prone Hyperextensions | 3-4 | 10 |
Front Squat | 5 | 5 |
Back Squat | 5 | 5 |
Bench Press | 5 | 5 |
Standing Overhead Press | 5 | 5 |
High Pull Ups | 5 | 5 |
Deadlift | 5 | 5 |
Heel Raise | 5 | 25 |
Phase 3
Exercise | Sets | Reps |
Prone Hyperextensions | 4 | 10 |
Front Squat | 5 | 5 |
Back Squat | 5 | 5 |
Standing Overhead Press | 5 | 5 |
Bench Press | 5 | 5 |
Barbell Bent Over Row | 5 | 5 |
Deadlift | 5 | 3 |
Behind-The-Neck Overhead Press or Arm Dumbbell Press | 5 | 5 |
Barbell Curl | 5 | 5 |
Lying Tricep Extensions | 5 | 8 |
Heel Raise | 5 | 25 |
Diet & Nutrition
Reg Park was known for eating massive amounts of food. Whilst he didn’t follow a specific regime with his diet, he did consume large amounts of protein. Daily consumption included two steaks, a dozen eggs, and eight pints of milk. Below is a sample meal plan Park followed.
Meal 1: Eggs and two pints of milk
Meal 2: Steak, vegetable soup, baked potato, salad, and a pint of milk
Meal 3: Chicken, baked potato, salad, and a pint of milk
Meal 4: Steak, vegetable soup, baked potato, salad, and a pint of milk
Meal 5: Chicken, baked potato, salad, and a pint of milk
Meal 6: Vegetable soup, salad, and two pints of milk
Reg Park was a true bodybuilding legend. Park paved the way for bodybuilders after him and alongside Steve Reeves, created a roadmap for bodybuilders to move into the movie industry. Reg spent the second half of his life giving back to the industry. Park continued to train up until his death in 2007. His legacy is continued by his son, Jon Jon Park, who owns Legacy Gym in West Los Angeles.
