John Grimek – The Greatest Natural Bodybuilder of All Time
John Grimek is widely regarded as one of the greatest natural bodybuilders in history. Known for his unmatched strength, muscle density, symmetry, and athleticism, Grimek dominated both Olympic weightlifting and bodybuilding during the Golden Era. He remains the only Mr. America champion to retire undefeated.
Born with incredible genetics and forged through discipline, John Grimek proved that strength, aesthetics, and longevity could coexist without shortcuts.
Early Life and Background
John Grimek was born on June 17, 1910, in Perth Amboy, New Jersey, to Slovakian parents. From a young age, he was inspired by strength athletes and especially influenced by his older brother, who owned a set of weights.
At just 12 years old, Grimek secretly trained with weights, driven by a desire to become stronger and more muscular. This early dedication laid the foundation for a legendary athletic career.
Transition to Bodybuilding
Grimek’s powerful physique soon drew attention beyond weightlifting. With a body built through heavy compound lifts, he transitioned into bodybuilding and quickly dominated competitions.
He won the AAU Mr. America title in both 1940 and 1941 so decisively that organizers changed the rules to prevent him from competing again. At age 38, he shocked the world by defeating Steve Reeves to win the 1948 NABBA Mr. Universe.
Steve Reeves himself later stated that John Grimek was “the greatest bodybuilder that ever lived.”
John Grimek Training Philosophy
John Grimek believed in full-body strength, not isolated aesthetics. His philosophy centered on building real, usable power through compound movements.
Key principles included:
• Full-body workouts
• Heavy compound lifts
• Olympic lifting movements
• Consistency over complexity
• Strength as the foundation of muscle
He trained for performance first, and the physique followed naturally.
John Grimek Full Body Workout Routine
Grimek trained full body workouts up to six days per week, focusing on major lifts.
Monday
Bench Press – 3 sets of 10
Chin-Ups or Pulldowns – 3 sets of 10
Military Press – 3 sets of 10
Barbell Curls – 3 sets of 10
Squats – 3 sets of 10
Standing Calf Raises – 3 sets of 10
Wednesday
Incline Press or Dips – 3 sets of 10
Barbell Rows – 3 sets of 10
Shrugs – 3 sets of 10
Preacher Curls – 3 sets of 10
Leg Curls – 3 sets of 10
Abs – 1 set of 50
Friday
Chin-Ups or Pulldowns – 3 sets of 10
Military Press – 3 sets of 10
Incline Dumbbell Curls – 3 sets of 10
Front Squats – 3 sets of 10
Stiff-Leg Deadlifts – 3 sets of 10
John Grimek Nutrition Philosophy
John Grimek believed food was fuel for performance. His diet supported long, intense training sessions and recovery.
His approach was simple:
• Eat enough calories
• Focus on whole foods
• Balance protein, carbs, and fats
• Stay hydrated
He adjusted food intake based on training intensity rather than following strict dieting rules.
John Grimek Diet (Preferred Foods)
Protein sources:
Beef, eggs, milk, cheese, poultry
Carbohydrates:
Potatoes, bread, rice, oats
Fats:
Butter, whole milk, natural animal fats
Vegetables and fruits were consumed regularly to support digestion and health.
John Grimek Supplements
During Grimek’s era, supplements were minimal. He relied mostly on food and training. However, for modern athletes following his philosophy, supportive supplements include:
• Protein powder
• Creatine
• Multivitamins
• Joint support supplements
• Omega-3 fatty acids
Grimek emphasized natural strength over artificial enhancement.
Retirement and Legacy
John Grimek retired in 1949 after winning Mr. USA, finishing his bodybuilding career undefeated. He later became a respected writer and contributor to fitness magazines while continuing to train well into old age.
He passed away on November 20, 1998, at the age of 88, and was inducted into the IFBB Hall of Fame.
What We Can Learn from John Grimek
• Strength builds the best physiques
• Full-body training creates balance
• Consistency beats trends
• Natural bodybuilding is timeless
• Longevity matters more than trophies
John Grimek remains a symbol of natural power, discipline, and excellence—proof that true greatness is built through hard work, not shortcuts.
