Jim Park. 1952 AAU Mr. America, was raised in Brave, Pennsylvania, population 500. At age 17, Park left school to join the United States Navy. Discharged in 1947, he moved to Chicago to attend the American Television Institute. Living at the YMCA hotel, he began weight-training.
Park won the 1952 Mr. World contest and the 1954 NABBA Professional Mr. Universe.
Jim Park's training for the 1954 Mr. Universe contest involved three phases, an all-around exercise routine for every part of the body, a specialized program for arm and shoulder development, and work for definition which involved careful attention to diet as well as exercise.
He began his workouts with heavy pressing, varying barbell and dumbbells from day to day in order to add interest to his training. After pressing he preacticed lateral and forward raises, followed by the upright rowing motion and this completed his shoulder specialization.
Jim Park's overall program with its variations
|Deltoids||Weight x Rep||Sets|
|Barbell Press||155 x 10, 185 x 10, 205 x 6, 225 x 4, 235 and 250||-|
|Or: Behind Neck Press||145 x 10, 155 x 10, 165 x 8||-|
|Or: Dumbbell Press||62 x 10, 78 x 8, 85 x 6, 100 x5||-|
|Lateral raises (25lb dumbbell)||25lb x 10-15||2|
|Alternate forward raise (45lb dumbbell)||45lb x 10-15 (each arm)||2|
|Upright rowing (135lb barbell)||135lb x 10-15||2|
|Latissimus||Weight x Rep||Sets|
|Long pulley rowing||140, 150, 160, 170, 180 x 10-12||-|
|Legs||Weight x Rep||Sets|
|Leg curl||75lb x 10 - 15||4|
|Leg extension||150lb x 10 - 15||3|
|Breathing Squats||250lb x 15||1|
|Breathing pullovers with dumbbell||20lb x 15 - 20||1|
|Back||Weight x Rep||Sets|
|Stiff-legged deadlift||135lb x 10||2|
Note: He deadlifted on bench to allow full stretch. He occasionally worked up in the regular dead lift with low repetitions, finsihing off with heavy singles to as much as 500lb.
|Abdominals||Weight x Rep||Sets|
|Sit-ups, flat surface or slight incline||no weight, 50 reps||4|
Note: Occasionally he worked with weight for less reps on a steep incline. This would sometimes be as steep as 45 degrees with 25lb for 20 reps, or 50lb dumbbell for 10 reps with only a slight incline.
|Calves||Weight x Rep||Sets|
|Rise-on-toes||200-300lb x 20||5|
Note: Calf development is important. It is the detail to win big contests. He used the York leverage machine, which Jim designed for the rise on toes movement. He did this with with the balls of his feet raised so he could concentrate on stretching as well as contracting the muscles.
|Arms||Weight x Rep||Sets|
|Barbell Curl||145 x 8, 155 x 8, 165 x 5-8, 175 x 5||-|
|Dumbbell curl, one arm concentration||35-45lb x 15||2|
|French Press, overhead||125lb x 15 - 25||4|
At a height of five-feet, seven-inches, and weighing 190 pounds, his arms measured 18 1/4 inches; chest, 48 1/2 inches; waist, 31 1/2 inches; thighs, 25 1/2 inches; and calves, 16 1/2 inches. Jim Park died of natural causes on August, 28, 2007, at age 79