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Casey Viator - 1971 Training Routine - 3 Days a Week

By Achilles Kallos

 


Casey Viator at 19 Years Old


Nineteen year old Casey Viator from New Iberia, La. is the youngest bodybuilder to have won the Mr. America title. He started training when he was fifteen, which, in my opinion, is the right time to start bodybuilding.

Casey has been fortunate in many ways, having a good physical background, sound training advice and a superb genetic potential. At the same time, however, he is an exceptionally hard trainer, in spite of the fact that he works long hours at his job as a welder.


Young Casey Viator


Two former Mr. Americas have guided him: Boyer Coe and Red Lerille. For the past year Casey has been training under the watchful eye of Art Jones of Deland, Florida. As you may know, Art Jones invented the Nautilus machine. This machine enables you to train your body harder in less time with outstanding results.
 

Arthur Jones using his Nautilus Pullover Machine


Arthur Jones and a Young Casey Viator


According to Jones, Casey is one of the strongest men he has ever trained and no one yet has been able to exceed the poundages he uses on the Nautilus machine. Although Casey has not really bothered to exert himself with maximum poundages as he prefers to train for bodybuilding, he has done the following:

  • Bench Press: 460 lbs.
  • Full Squat: 505 x 14 reps.
  • Press Behind Neck: 280 lbs.
  • Barbell Curl: 225 x 4 reps.

Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time.
 

1971 Casey Viator


Casey Viator at 19 Winning 1971 Mr America



Here is Casey’s three day a week routine:

Legs (conventional method)

1. Leg Press - 750 lbs. x 20 reps.

2. Leg Extension - 250 lbs. x 14 to 20 reps.

3. Full Squat - 505 lbs x 14-20.

4. Leg Curl - 150 lbs x 14-20.


These exercises are done one after the other without the usual rest associated with such large poundages. I would like to see anyone else duplicate this.


NOTE BY STRENGTH-OLDSCHOOL: The style of Leg Press machine that Casey was using was different and much harder compared to the angled Leg Press machines of today.


1971 - Deland Florida - Young Casey Viator Training Legs - Leg Extensions


1971 - Deland Florida - Young Casey Viator Training Legs - Leg Extenions


Casey Viator 1971 Training Article


Lats (Nautilus machine)

1. Pullover - 3 sets of 20 reps.

2. Circular Pulldown - 3 sets of 20.

3. Chins - 3 x 20.

Each exercise is done in the normal set fashion.


1971 - Deland Florida - Young Casey Viator Training Lats - Pulldowns


1971 - Deland Florida - Young Casey Viator Training Lats - Pulldowns


1971 - Deland Florida - Young Casey Viator Back Lat Spread


1971 - Deland Florida - Young Casey Viator - Back Double Biceps


Deltoids (conventional and Nautilus)

1. Standing Laterals - 60 lbs. x 3 sets of 20 reps.

2. Barbell Press Behind Neck - 215 lbs. x 3 sets of 20 reps.

3. Nautilus Lateral Raise - 3 x 20.

You will note that two movements are done with barbell and dumbbells and one on the Nautilus.

4. Barbell Shrug - 280 lbs. 3 x 20.


Casey Viator 225 lbs Press Behind The Neck


Chest (conventional)

1. Barbell Bench Press - 350 lbs. 2 x 20.

2. Incline Barbell Press - 225 lbs. 3 x 20.

3. Dips - 100 lbs. 3 x 20.

4. Cable Crossover - 40 lbs. 3 x 20.


1971 - Deland Florida - Young Casey Viator - Side Chest Pose


1971 - Deland Florida - Young Casey Viator Posing


Young Casey Viator Side Chest Pose


Arms (Nautilus)

1. Conventional Barbell Curl - 200 lbs. 1 x 20.

2. Combination Triceps and Biceps exercise - 120 lbs. 1 x 20.

3. Triceps Extension (similar to pulley pushdown) - 110 lbs. 1 x 20.

4. Compound Triceps movement - 1 x 20.


Nautilus Training - Casey Viator


1971 - Deland Florida - Young Casey Viator - Front Double Biceps


Casey Viator 1971 Pose


Young Casey Viator Biceps Flex


Young Casey Viator Single Biceps Pose


Young Casey Viator Single Biceps Flex


Calves (conventional)

1. One Legged Calf Raise - 85 lb. dumbell 4 x 50.


Forearms (conventional)

1. Barbell Wrist Curl - 145 lbs. 2 x 20.


Deadlift

400 lbs. 1 set of 30 reps.


Casey Viator - Side Triceps Pose


Many of us think we are training hard, but after looking at Casey’s routine we might have to review our definition of hard work! You will note he employs high reps. Obviously this involves a lot of concentration as well.


1971 - Deland Florida - Young Casey Viator


Sergio Oliva and Casey Viator



To read a 1980 Interview with Casey Viator click here.

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