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Building the Grip and Forearm - John McCallum (1966)

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Originally Published In This Issue
(December 1966) 



Last month we discussed the theory of grip and forearm development. This month we're going to get away from theory and get down to the actual business of building a powerful grip and huge, shapely forearms.

Here: 

The forearms are probably subject to more untested theory than any other section of the body. You often read about pinch grip chins on rafters for exercise. I've even read that swinging along hand over hand on a rafter is good forearm exercise. It probably is. But if you can pinch grip a rafter that tight, then turn the page, you don't need any exercise. In actual fact, it's highly unlikely the authors of such imaginative material ever tried pinch gripping rafters themeselves. 

It's like Stephen Leacock's story of the gym teacher who taught six-day bike racing, although he couldn't ride a bike himself. As Leacock says, he was one of the finest bike riders that ever walked.

Don't get too carried away with theory. There's thousands of grip and forearm exercises you can practice if you've got nothing else to do. Most of you probably have. The exercises and stunts we're going to discuss have been proven by men who actually used them and acquired phenomenal forearm development in the process. They're designed to give you maximum results with a minimum expenditure of time and effort. 

The first thing we've got to consider is increasing the bulk and power of the entire body by hard work on what I call the growing exercises. And incidentally, not considering the growing exercises is the primary reason for 99% of all bodybuilding failures. If you specialize exclusively on the forearm, or any other small muscle group, without adequate work on the big muscle group growing exercises, you're practically doomed to failure.

If you'll concede me that point, we'll get on with it.

Do the following bulk and power program two days a week. Either Monday/Thursday, or Tuesday/Friday if you possibly can.

1) Warm up with dumbbell swings - 2 sets of 15 reps.     
Get lots of leg and lower back action into it. Don't use much weight, it's just a warm up. 

2) Squats - 5 x 5.
Use a moderate weight for the first set. More for the second set. All you can for the last three sets. I still get letters from trainees who haven't grasped the importance of heavy squats. Remember this - your ultimate success depends almost entirely on your squatting ability. Nobody ever failed who did heavy squats. Conversely, very few succeed who don't do heavy squats. By heavy, I mean 500 pounds and over for big men, and very slightly less for smaller men. The only thing that keeps you from 500 pound squats is yourself. Don't make excuses. If you're afraid of the weight, admit it and overcome it. Don't waste your time fiddling around with baby sized barbells your crippled grandmother could lift. If you want to look like a Hercules, then lift weights like one.

3) Pullovers - anything up to 20 reps.
Alternate with the squat sets. 

4) Front Squats - 5 x 6 reps. 
Same type of percentage increase as the regular squats. Either clean the weight if you can, or take it off the rack. Put a 2 x 4 under your heels to make the quads work hard and use weights you don't have to lie about. 

5) Incline Bench Dumbbell Presses - 5 x 8 reps.
Use a moderate weight for the first set and then load it on. Keep your elbows wide and the weight well back. Figure on using at least a pair of hundreds. 

6) Upright Rowing - 5 x 6 reps. 
You'll get a good deltoid workout from this if you use heavy enough weights. 

7) Chins - 5 x 8. 
Use a wide grip. Pull up all the way and hang dead on the bottom. Tie weights around your waist for resistance. 

8) Stiff-Legged Deadlifts - 4 x 10 reps.
Start light and work up real heavy. Hold the weight after the last rep of each set and do as many shrugs as you can before putting it down. 


Now we come to the grip and forearm work. We'll divide it into three distinct segments - conventional exercise periods, supplementary exercise periods, and the repetitious practice of gripping stunts.

We'll start with the conventional exercise periods. Do this workout three or four days a week. 

1) Reverse Curls - 5 sets of 15.
You'll find reverse curls tough if you've never done them before. Don't worry too much about the weight at first. Use whatever you can and gradually increase it till you're handling a good poundage. Reverse curls are probably the most commonly used forearm exercise. They'll give you a nice, smooth blend-in from the forearm to the bicep.

2) Seated Wrist Curls, Palms Up - 5 sets of 15.
Your forearms should be pumped up and burning when you finish. Wrist curls build the big flexor muscels on the inside of the forearm that supply most of the bulk.

3) Seated Wrist Curls, Palms Down - 5 x 15.
Same idea as exercise 2. Your forearms should feel like they're on fire.

4) Load up one end of a dumbbell. Grip the other end. Rest the back of your forearm across a bench with the weight over the end. Let the dumbbell drop back and down, and then lower it upright by the strength of your forearm. 5 sets of 15 reps for each arm.

That's all for the conventional exercises, and it's enough to force growth if you're working hard enough on the power stuff as well. It should take you about 45 minutes to go through the forearm workout. If you can do it much faster you're not working hard enough on the exercises. Your forearms should feel as tight as a banker's wallet and be visibly swollen when you finish.

Next we come to the supplementary exercise. You need about 10 cents worth of equipment. Get a sponge rubber ball about the size of a baseball. Cut it in half with a razor blade or a sharp knife. Put the halves where you can use them throughout the day. Under the front seat of your car is a good spot for one of them. Anytime you get the chance, such as when driving your car, drag it out and pump your forearm by squeezing it systematically. Alternate hands and do about 25 reps each hand each set. Do as many sets as you have time for.

Get all the variety into it that you can. Try different hand positions. For example, hold your hand in the goose neck position and try to cramp your forearm while you're squeezing. Or squeeze the ball, hold tight, and roll your hand as far back as it will go. You'll find lots of angles.

If you're doing the supplementary exercise while driving your car, it means steering with one hand and exercising with the other. Don't try it in heavy traffic or at high speeds. You're liable to end up with your hand wrapped tightly around the rubber ball and your intestines wrapped loosely around the drive shaft. Big forearms are nice, but they're not worth getting wiped out for.

Finally, we come to the practice of gripping stunts. This is perhaps the most entertaining way of developing your grip and forearm. The key to the whole thing is doing enough repetitions to make an exercise out of it.

One of the most impressive stunts, and very good exercise, is tearing a deck of cards in half and then into quarters. The problem of course, is getting the cards. You'll need J. Paul Getty for an uncle if you intend on buying them.

The best substitute is your daily newspaper. They're all good for tearing and some of them aren't good for much else. Take two single pages and lay one on top of the other. Now fold it in half five times. Make each fold neat and crease the edges as you go or you'll end up with a mess. This ends up roughly the length and width of a deck of cards, but not as thick. Now, tear it in half and start working on tearing it into quarters. Do this with every page until you've torn up the whole newspaper. If you can get the paper boy to do the same thing with the bill, you're laughing.

As soon as you can, start folding and tearing three sheets the same way, and then go on to four sheets. Work out variations in the way you hold the paper such as pinching it with your thumb and forefinger, and so on. You can usually get a stack of old newspapers some place and practice this in a big way. work at it every day, and by the time you can handle four sheets of newspaper, you'll have no trouble with a deck of cards.

Tearing cards is an astonishing feat of strength to the layman. They've all heard about it but very few have actually seen it done. Next time your wife ignores your take-out double, rip the deck into quarters and fling the pieces violently in her face. This is very impressive in bridge circles, and considered more effective than hacking at her shins under the table.

Another popular stunt is bending bottle tops with your fingers. Here again, the problem is getting material to practice with. It's no use just bending one every other day. Go to any store or cafe that sells pop to drink on the premises. They'll have hundreds of bottle tops. They'll think there's something wrong with your head, but they'll be delighted to have you pack them away.

Practice bending the bottle tops as many ways as you can think of. Try to work up to bending them with your fingers straight, or four at a time, one between each finger.

Beer bottle tops are just as good or better. Don't try to provide them yourself, though. You'll lose interest in training. Go to any tavern and they'll give you all you need.

One of the best stunts, and a terrific exercise if you do repetitions, is bending and breaking spikes. You'll have to buy these unless you've got a friend in a hardware store who can steal them for you.

Get a bag of 8" spikes and two pieces of water pipe about six inches long. Place the piece of pipe over the ends of the spike to increase your leverage and bend the spike back and forth till it breaks. Start with the pipes as far out on the ends of the spike as you need to bend and break it, but gradually bring the piples in until you're not gaining much leverage, and then dispense with one, and then the other.

Wrap the spike in a handkerchief after you get down to bending them without the water pipe. When you can bend and break an 8" spike with your bare hands, you've got a parlor trick going for you that's hard to beat.

There's other stunts you can practice. Just remember to do enough repetitions so it becomes exercise. You can practice rolling up license plates, crushing juice cans, and so on. The field is practically unlimited. Practice every chance you get while you're on this specialization kick, it's almost impossible to overwork your forearms.

Stick with it for about two months and work like you're supposed to, and you'll end up with forearms inches bigger than they are now and enough power in your grip to make the average guy holler "uncle" by a firm squeeze with one hand.

Give it a try. You'll find it's well worth while.   

   

Weight-Gain Dilemma - George Turner (1999)

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George Turner Audio Documentary:




Question: I read question and answer columns in a number of magazines hoping to find an answer to my weight problem, but it's never covered. It's not a question of wanting to lose weight but of wanting to gain weight. 

I've tried eating four and five times a day and using supplements. All that happens is I feel stuffed. My stomach feels bloated, an that interfered with my workouts. What's more, I still don't gain anywhere except around my midsection. 

I train five days a week, but lately I've become very discouraged.


Answer: You didn't mention how long you've been training with weights or your height and weight. That information would have been helpful, as would a current photo. Frankly, though, I believe I can make a number of assumptions based on what you have told me.

You're discouraged, and if things don't improve for you quickly, you're in danger of quitting your training altogether. There's an old saying that goes, If you keep doing what you're doing, you keep getting what you got. I'm going to suggest some major changes in your training schedule and eating habits, and we'll see if we can't get you back on the right track quickly.

First, I want you to stop all training for one week and during that week eat only three moderate meals a day. I strongly suspect you have a hot-running metabolism and that you're a rather nervous, worrier type. If that's the case, you've probably been rather thin and unable to gain weight for some time.

Eating more food isn't the answer. All that does is impede digestion by overloading your digestive track. People who have hyperthyroidism, which is a precursor for a hot metabolism, use only 60 to 70 percent of the food they eat. 

The key to gaining good bodyweight is to slow the metabolic rate so that 90 to 95 percent of the food you eat will be properly used. You accomplish that by adjusting your training, not by eating more food.

After you one-week layoff you should train only twice a week for eight weeks. The workout will include only compound movements performed slowly, as follow. After warmup sets do these exercises as heavily as possible.

Squat - 5 x 10, 8, 8, 6, 6.
Standing Calf Raise - 6 x 12.
Bench Press - 5 x 8, 7, 6, 5, 4.
Deadlift - 4 x 6.
Supported Barbell Row - 4 x 8.
Seated Barbell Press - 5 x 6.
Superset:
Seated Dumbbell Curl - 5 x 8
Lying Triceps Extension - 5 x 10.

After three weeks your metabolic rate will begin to normalize, at which time you can begin to eat more if you're really hungry. Don't overeat. 

If you follow this plan to the letter, you can expect to begin gaining good muscular bodyweight. After four weeks - depending on what you presently weigh - you should experience a five-to-six pound bodyweight gain. As you begin to eat more, your body, which is not using the extra food, will continue to grow. I fully expect you to gain a solid eight to 10 pounds over the eight week period.  

Specialization of the Calves - John McCallum (1967)

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Originally Published In This Issue
(January 1967) 


Nobody'll give you much of an argument if you say that calves are tough to develop. You could start up a small country with the men who've given up on calf work. However, despite what you may have heard to the contrary, your calves can be developed the same as any other muscle group provided you tackle it properly. You can build them up big and bulky if you specialize on them. And you can even do it quickly if you want it bad enough. 

You don't see too many good calves around. A lot of bodybuilders have outstanding development of the other muscles, but not too many own calves in proportion. Part of the trouble is that calves are a small muscle group and not visible when you're dressed, so very few men spend much time on them. You may think you do, but stack your calf work against the total time you spend on your arms or your chest and you'll see you don't really have much to beef about. 

A few men do apply hard and intelligent effort to their calves. These are the men with legs like Hercules. 

One of the most outstanding sets of calves in the world belongs to a very nice fellow named Maurice Jones. Unfortunately, not many people have seen them.


Maury, as his friends call him, is a rare individual. He's one of the very few people actually as modest as most people claim to be. Very, very few people have been lucky enough to see Maury stripped down. This is something of a shame because he owns one of the strongest and most massive physiques of all time. 

I went hiking with Maury and another guy a few years ago. Maury is in better shape than most race horses. He breezed up the mountain trail like he was on a high speed escalator. The other guy and I were human. We staggered to the top and collapsed, Maury wasn't even breathing hard. 

It's wonderful country up in the hills. The air is sharp and clean and even the flowers smell better. We wandered around till we got hungry and then sat down and unwrapped the lunch.

We got talking about muscles while we were eating. The other guy'd been trying to build up his calves but he wasn't having much success. He needed a little inspiration, so we worked on Maury and finally he agreed to show us his calves.

He tugged up his pant legs with a lot of difficulty and flexed his calves. They looked as big as watermelons and defined beyond belief. He had on a pair of hiking boots. They're the size of loggers' corks, but they looked like ballet slippers under those colossal calves. 

The other guy stared like he'd been hypnotized.

I grinned at him. "Quite a set of calves, eh?" 

His eyes looked like two dinner plates. "Calves?" he said. "Good grief, they look like full grown cows." 

I went over to Maury's place a few days later and watched him exercising his calves. He didn't do anything else that workout. He wasn't too concerned with how much weight he used, but he worked smoothly, rhythmically, and very forcefully through a series of advanced calf exercises. 

After he finished, we sat around and talked for a while. I'd been specializing on my neck, but I thought I might throw in a little calf work.

"You won't do justice to it that way," he said. "Why don't you specialize on your calves for a while?"

I told him I was concentrating on my neck and I didn't want to quit yet.

"Your neck's big enough already," he said. "Let it go for a while and specialize on your calves instead. They'll add a lot more to your appearance." 

"How long would I have to work at it?" I asked him.

"About two months. Anything less isn't really worthwhile." 

I thought about it for a moment. "I've tried calf work before. I never got much results." 

"You probably didn't work hard enough or long enough," he said.

"That's probably true." I thought about it a moment longer. "Tell me," I said. "What phase of training do you think is the best time for calf specialization?" 

"During a bulking up period." 

"You mean when you're gaining weight?" 

"That's right," he said. "There's not much point in trying to build your calves unless you're gaining weight." 

He had me convinced so I went on a calf specialization program. I did the same exercises and reps he'd been using. In two months my calves went from 16-5/8 to 17-1/2 with a big increase in shape and definition. 

We've been basing our specialization programs on the fact that you get faster and better results if you tie in the specialized work with bulk and power work on the rest of your body. In other words, the smaller muscle groups will grow a heck of a lot easier if the big muscle groups are growing in size and strength at the same time.

This is more true of your calves than any other section of your body. Unless you inherited legs the size of rum barrels, you'll find it's practically impossible to build really big calves without bulking your thighs and back to herculean proportions. Conversely, if you bulk your thighs and back with hard work on the growing exercises, your calves will come along with no trouble at all.

I used to work out with a guy who had as nice a set of calves as you'd want to see. They taped around 17-1/2" and were shaped something like Grimek's. The funny thing was I never saw him doing anything for them. He was strictly a power man. He wasn't so hot on the quick lifts because he didn't practice them enough, but he had a tremendous amount of sheer, overall power.

He trained regularly and very hard on squats and deadlifts and a few of the standard bulk exercises. He did them all with heavy weights and moderately low reps.

He was fond of milk and used to soak it up like a roomful of cats. Nobody realized it at the time, but he'd stumbled on to a crude system of muscle growth - hard work on the heavy exercises and copious quantities of protein.  

The calves were puzzling, though, and I asked him about it one day.

He looked down at his calves like he'd never seen them before and said, "What about them?" 

"Man," I said. "They're terrific. Don't you know that?" 

He gave me a big grin. "Johnny," he said. "I'm terrific all over. You oughta know that." 

"I oughta," I said. "You tell me often enough."  

He held one leg out in front of him and pointed his toe like a ballet dancer. He twisted his leg from side to side while he looked at it. "Terrific," he murmured. He walked over to a mirror and flexed his calves. "You're right," he said. "Amazing what nature can do when she really strains."

"Willie," I said. "Will you quit playing the fool. All I wanta know is, did you have big calves when you started training?" 

"Are you kidding?" he said. "I was skinny as a lamp post." 

"But what about your calves?" I asked him. "Were they big?" 

"Heck, no," he said. "They looked like two peg-legs." 

"All right then," I said. "How did they get so big?" 

He looked at me like I'd just got over the wall. "Exercise, of course. How else?" 

"Willie," I said. "I've watched you lifting weights for two years no. You've never done a thing for your calves and you know it." 

"At home, Johnny," he said. "At home. I work them at home." 

"At home?" I looked at him carefully. "Are you kidding me?" 

"No, no," he said. "I exercise them at home pretty near every day." 

"Why" To build them up?" 

"No. I don't care how big they are. I just do it to make them springy." 

I cocked an eyebrow at him.

"Really," he said. "It helps my cleans." 

"Willie, I said. "Do you mean to stand there and tell me you built those calves at home without even caring what they looked like?" 

He smirked.

I put my hand on his shoulder. "Willie, by boy. Sit down and tell your old buddy all about it. Every last detail."

"You wanta make your calves springy?" he asked.

"Springy, schmingy," I said. "I don't care if they're as useless as your head. I just want them to look like yours." I looked at his calves again. "You know, they're really good." 

He gave me a nudge. "Not good, Johnny. Terrific." 

Big calves make a fantastic difference in the overall appearance of your physique. They supply the absolute finishing touch to a truly outstanding body. It's noticeable that all the really top men, like Grimek, Park, and Pearl, have proportionate calf development. Their calves are one of the items that lift them out of the rank and file and into the all-time great category.

Grimek: 
Park:
Pearl:
"I work my calves every day for a half hour."
 
If you ever get a chance to see Reg Park doing his posing routine, don't miss it. He does one pose where he turns his back to the audience, rises up on his toes, and flexes his calves.    

Reg Park Posing: 

When he does this under the lights it's the most unbelievable sight you could possibly imagine. He displays what must be close to the absolute maximum in herculean calf development.

That's the kind of calves you should be shooting for. And if Reg Park can do it, there's a good chance you can do it too. Finish off your grip and forearm specialization this month, and next issue we'll outline a program that'll give you the kind of calves you want.



Building Your Calves - John McCallum (1967)

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Originally Published In This Issue
February 1967

Last month we touched very lightly on the theory of calf development. 


This month we want to convert theory into practical application. In short, we want to outline a routine that will force your calves to their maximum shape and development as rapidly as possible.

Like all out specialization routines, we'll tie the calf work in with a general bulk producing
course for your entire body.

There's two reasons for doing this. First, even though you've decided to specialize on your calves for a while, you still want to make continued improvement on the rest of your body. Second, and most important of all, your gains on the specialization area will be infinitely greater if you're gaining weight during the time you're specializing. 

This business of gaining weight is one of the real keys to progress. Too many men make the mistake of trying to beef up one localized area - calves for example - without giving sufficient attention to increasing their overall bodyweight. You might make it this way if you're an easy gainer, but the chances are overwhelming that you'll fail miserably. 

I was talking to one of the big Mr. winners about this one time. He was specializing on his calves. I went down to the gym to watch him work out and for an hour all he did was bulk and power stuff.

"I thought you were specializing on your calves." I said.

He wiped the sweat out of his eyes. "I am." 

"Good grief," I said. "All you've done so far is bulk stuff. When do you do the calf work?" 

"Pretty soon," he said. "Soon as I finish the bulk part." 

I sat down on a bench. "That looks like a pile of hard work. Why don't you just exercise your calves." 

"Because it wouldn't do me any good," he said. "I wouldn't gain." 

"You wouldn't gain on your calves?" 

"No," he said. "I've tried it before. All I get is a little definition. I've got to be gaining weight to add muscle anywhere." 

"So you do a weight gaining routine along with your specialization work," I said. "Is that right?" 

"Right," he said. "It's the only sensible way. Specialize if you have to, but tie it in with an overall bulk program." 

Let's start with the overall bulk program.

Do the following routine two days per week. Mondays and Thursdays, for example. Or Tuesdays and Fridays. 

1) Press Behind Neck - 3 sets of 10 reps.
2) Curls - 3 x 10.
3) Rowing - 3 x 15.
4) Bench Press - 3 x 12.
5) Squats - 2 x 15.
6) Pullovers (alternate with squat sets) - 2 x 20.
7) Stiff-Legged Deadlift - 1 5.
8) Leg Raises - 1 x 25.

This is a very basic weight gaining program. There's nothing complicated about it and there's no fancy frills. It's simply a matter of very hard work on a few exercises. 

Don't be fooled by the apparent simplicity of the program. You read a lot of hullabaloo in other magazines about miraculous training programs and it's easy to become confused by it all, but the above program, for all its simplicity, is still tops for the average trainee who wants to gain solid muscular weight as quickly as possible.

Do the squats heavy and in breathing style. Take three big breaths between each repetition. You should be completely gassed when you finish them. Add weight every workout. Figure on reaching at least 350 lbs. for 15 reps. 

Keep your deadlift poundages at least as high as your squats and 10 or 20 pounds more if you can. Do them standing on a block so you can go way down with the weight. Let the bar go right down to your toes. Concentrate on your lower back when you're coming erect. Straighten up and roll your shoulders back at the completion of each rep.

The stiff-legged deadlift (or straight-legged, whichever you prefer) is a badly neglected exercise. It's too bad it is because it's also one of the very best moves for bulk and power. It's doubtful if any exercise, other than the squat, exceeds it in value and importance. It'll add bulk and power from the back of your neck right down to your heels.

It's notable that two of the most massively built men of all time - John Grimek and Maurice Jones - made great use of the stiff-legged deadlift. Jones in particular used it extensively. He handled well over 400 pounds for 15 reps in immaculate style.

Jones gives great credit to the deadlift in conjunction with the type of program listed earlier for his own herculean development. Give it your maximum effort and maybe you'll equal his accomplishments.

Now we come to the calf specialization. If you think you aren't doing enough work on the basic program, you can more than make up for it here. 

You've probably heard that your calves can stand a terrific amount of work. That's just a nice way of saying that they need a terrific amount of work. You've got to work the heck out of them if you want them to grow. You've got to drive them to the limit. You've got to grind out every last possible repetition. You've got to pump them till they scream for help.

Remember that your calves are a tough muscle group. They get a lot of exercise just packing you around all day long. You've got to really jolt them to force big gains. Make up your mind right now that you're going to work them like they've never been worked before.

The one nice thing about calf work is that it doesn't burn up much energy. You can work your calves till they're ready to fall off and it won't deplete your energy reserves as much as one heavy set of squats. Be prepared, then, to give it all you've got.

You should work your calves at least five days per seek and you should try to get in two calf workouts per day. It's almost impossible to overwork them.

Start your calf workout with the regular calf raise on the calf machine. If you haven't got a calf machine, then either buy one or build one. There's no sense fiddling around with half the equipment you need. If you're serious about building your body, then get the necessary equipment and do it properly.

Do the calf raise for 5 sets of 20 reps. Use as much weight as you can while still doing the exercise properly. Use very strict style. Drop all the way down at the bottom and stretch your calves to the limit. Raise as high as you can at the top and try to cramp your calf muscles. Try to get right up on your toes like a ballet dancer. [Note: Pointing your toes when you've reached what you think is the top will help with that. Really. My niece showed me that a couple decades ago.] 

The big stretch at the bottom of each rep is important. This stretching action builds the muscle bulk low on your leg where you want it. [Just like the held contraction at top, you can also hold the bottom stretch for a count or three or four on any type of calf raise exercise.] Generally speaking, the lower the calf is the better it will look. Certain hereditary factors come into play, of course. You can't alter the natural shape of your calf completely. You can alter it enough, however, if you exercise properly. Remember to drop as low as possible and stretch all you can.

The second exercise will be the rough opposite of the first one. Place your heels on the block this time and raise and lower the front part of your foot. Use the calf machine. You'll cramp the muscles on the front of your shin if you're doing it properly. If you're not used to it you'll get pretty tender around this area at first. Tough it out. Sore shins never killed anyone. Do 5 sets of 20 reps the same as the first exercise.

The third exercise will be the calf raise while seated. Hold the bar across your thighs for resistance. You'll work up into heavy weights on this and the pressure of the bar can become quite painful. Use a lot of padding. Make it as comfortable as possible so you can give all your concentration to the calf action. [If you don't have access or don't want access to a seated calf machine doing them one legged with a heavy dumbbell can be a plan.] 

Use a 3" block under your toes and get the maximum stretch out of it for 5 sets of 20 reps.

The fourth and final exercise is the donkey calf raise. If you've never done this before it'll take a little getting used to. Stand on a block with your heels jutting out over, the same as in the other exercises. Then bend forward from the hips so that your upper body is approximately parallel to the floor. Support your upper body by hanging on to a bench or support.

Have your training partner sit astride your back. He should sit as close to your hips as possible so your calves are doing all the work. Now grind out the usual 5 sets of 20.

If you train alone, put on a hip belt or a dipping belt and suspend weights from that. [Again, if using adequate weight with two legs gets problematic, try doing them one leg at a time.]

The donkey calf raise is probably the best single calf exercise of them all. The position is comfortable and the calf action is localized so you can apply maximum effort and concentration throughout. Bending forward from the hips helps put the required stretch on the calves. Most of the top men work on this one. It'll give you the results you want, but you've got to concentrate on it and you've got to work very, very hard. You should have difficulty walking properly for a few minutes after completing the exercise.

A couple of guys down at the gym were beefing about their lousy calves one day. They were usually beefing about something. They never worked hard enough to even stay warm on any exercise, but I thought I'd give it another try so I showed them how to do the donkey calf raise.

One of them gave me a funny look. "What'd you call it?"

"Donkey calf raise," I said. "Why?"

"Nothing," he said. "But it's a funny thing to call it."

"What the devil do you care what they call it?" I said. "Just do it. Five sets of 20 and quit complaining."

I watched them working their calves a few days later. They were dawdling through the donkey calf raise for about five reps in sloppy style.

"For goodness sake," I said. "That's not the way I showed you. Why don't you do it properly?"

One of them gave me a little grin. "It's the name," he said. "Donkey calf raise. I feel" - he smirked - "I feel like an ass doing it."

His partner giggled.

"Listen," I snarled. "Get back to work and do it properly or you'll get it."

He blinked. "Get what?"

"A good swift kick," I said. "Right in the donkey."

Good nutrition is just as important in building your calves as in building any other muscle group. Pay special attention to your diet. You've got to keep your protein way up if you want fast gains.

Get a good protein supplement and mix it into a weight gaining drink. Take it in huge amounts. Take a vitamin mineral supplement and some form of germ oil concentrate. Remember that you are what you eat. If you don't eat properly, then you won't gain properly.

Give each repetition your undivided effort and concentration. Do each rep moderately slow with very, very strict style. This is no place for cheating.

Don't rest too long between sets. You'll lose the pump effect if you do. Your calves should be pumped to the limit and burning when you finish. They should even feel tight and swollen the next day.

Give it all you've got. Other men have built herculean calves on this type of program. You can do it too.           

Bernarr Macfadden - David Pirie Webster (1975)

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Bernarr MacFadden
by David Pirie Webster (1975)


From This Issue
August 1975, Volume 1, Issue 3




Online Archive of Macfadden's "Physical Culture" Magazine:
http://libx.bsu.edu/cdm/search/collection/PhyCul


In the world of weights there have been many larger than life characters, many eccentrics but just a few clever enough to become millionaires. Bernarr Macfadden was all of these.  "Crazy", Whacky", "Hole in the Head", "Screwball". There were just a few of the adjectives used to describe this weird and wonderful personality, but he made millions of dollars and when 80 years old he was the owner of a chain of magazines and newspapers, a string of hotels, health farms and schools, he was worth not less than $30,000,000 - that was equivalent to $100,000,000 at this present time. [That's edging close to 500 million in the 2017 equivalent.]

It is hard to pinpoint the start of his rise to success because there were many significant milestones along the way. The physical culture millionaire started life as the delicate son of an alcoholic father and consumptive mother. The family was very poor and when the boy was four his father died of delirium tremens. Not long after this, tuberculosis got the better of his mother and Bernard Adolphus Macfadden, as he was christened, was left all alone in the world without a penny to his name.

In later years he vividly recalled how he overheard his foster parents saying that "consumption" would likely prevent him from reaching adulthood, and being a very sickly youngster it seemed as if their prediction would come true. Bernarr Macfadden, as he became known in later years, had, however, a curious knack of overcoming handicaps and the first turning point came when he was sent to work on a farm at only 11 years of age.

He thrived on the hard work and outdoor life and soon began to feel very grown up. So adult did he feel that he decided to copy his elders and get a skinful of liquor and a big cigar! The resulting nausea made him swear that he would never again in his life indulge in these so called luxuries, indeed until the end of his days he vigorously discouraged all forms of smoking and drinking. This was Macfadden in a nutshell - a man who did nothing by halves. He had an almost fanatical approach to everything he tackled. Sometimes he 'came a cropper' but always he came up for more and made progress along the way.

As a boy he always had to go barefoot and when he was jeered at for being permanently unshod he asked his foster mother to buy him a pair of shoes for Sundays. When this was refused he realized that if he were to have the things he wanted he would have to become completely independent. He was prepared to work hard to achieve these aims and these independent and hardworking traits were yet other characteristics demonstrated throughout his life. As can be expected with someone of this temperament he tended to work too hard. He developed a hacking cough and lost the vitality which he had gained working on the farm. Medicines seemed to have no effect whatsoever so he decided to join a gymnasium. His thinking in this line was influenced by the Police Gazette, a paper which did a lot to popularize activities such as weightlifting, wrestling and boxing.

Unfortunately because of the rather staid and conservative attitudes of that period, the Police Gazette was considered "not altogether nice" and was not taken very seriously by most people. However, there were many young folks like Macfadden who were inspired and when he went along to the St. Louis Gym, hosed at that time in an old church, he was astounded at the physiques he saw. Even the very worst of those present was a lot better than he was. Macfadden the bodybuilder was born that night.

The fees for the gym were too much for him to pay, he only got $6 per week, but he got a set of dumbbells and worked until he ached. He even took to carrying weights with him wherever he went and people stopped saying he was dying - instead they said he was going mad AND PEOPLE KEPT SAYING THAT UNTIL THE DAY HE DIED!

His early working life as varied and interesting. He went to Kansas as a farmhand and took up boxing and wrestling in his spare time. He worked on the railroad amongst the roughest and toughest, often shoulder to shoulder with jail-birds. He hoboed his way across the country, the only tramp on the road who carried his own dumbbells!

His fellow "gentlemen of the road" would watch in amazement as he went through a workout on the freight trains which they jumped in their long hauls across the continent. At another time he worked in a coal mine but a most important step was taken when he got a job as a printer's laborer and went to work on a newspaper. Here he learned a lot about printing and publishing which was invaluable to him in later years. Unfortunately, this newspaper failed and soon he was on the road again.

On a journey back to St. Louis he took stock of himself and tried to assess what he was doing with his life and what he should try to do. Most of all he wanted to have a gym of his own and with this in mind he decided he must settle down for a while and learn all he could. working with terrific enthusiasm he quickly mastered many gymnastic feats on various pieces of apparatus. He could do grand circles forward and backwards on the horizontal bar and dismount with a variety of somersaults. He would sing in his terrible voice as he swung on the bars. Here he was in his element.

Soon he was of professional standing but his work took another turn when he read William Blaikie's well know book on how to get strong.

How to Get Strong and How to Stay So (1879)  - by William Blaikie:
https://archive.org/details/howtogetstrongho00blai

 Instead of pursuing gymnastics Bernarr, still a keen bodybuilder, widened his horizons and became what he termed a 'physical culturist'. He also took up wrestling very seriously and his instructor George Baptiste advised him to turn professional and this he did with some degree of success. He became proficient in several different styles and one of the best books on early American professional wrestling makes special mention of Macfadden.

Even then his reputation as a crank grew to great proportions. He experimented with weird diets and turned more towards vegetarianism.

He took two or three jobs at a time working all day and every day and whenever he could get wrestling matches or jobs in circuses he would take those to supplement his income.

By 1890 he was already making a name for himself. He began to invent equipment not only for bodybuilding but an amazing variety of weird gadgets most of which were rejected by the U.S. Patents Office.

According to one of the wives he had from time to time, some of his inventions made  efforts appear completely rational. [Britain’s “Gadget King”—master of the art of creating madcap contraptions that made use of ropes, weights, and pulleys to perform relatively simple tasks, from wart removal to peeling potatoes. Although he trained as a painter and also worked as a book illustrator, Robinson developed his forte with drawings of gadgets that parodied the absurdities of modern life.]

Not all of them were crazy, though. His "Washed Air System" for example, was surely the forerunner of modern air conditioning and one of his wall muscle developers was standard home exercising equipment for almost half a century. Amongst his "way out" and less successful inventions were double decker underground trains, and being rather obsessed with sex he invented a peniscope designed to restore male vitality and potency. [Something of a forerunner to the vacuum pump].

Bernarr Macfadden came to Britain in 1897 at a time when it was exactly right to launch a boom in physical culture and bodybuilding. The inspiration of Sandow and the growing immigration of European strong men had set the scent and a curious chain of events led to the establishment of  the worlds first bodybuilding and physical culture magazine. Some say it was 1892, but the bulk of my evidence suggests it was 1897.


Macfadden's Physical Culture

Hopton Hadley F.I.S.A.C., F.I.S.M.A., was hard at work in the London H.Q. of the British Cycle Corporation when a young American called to sell him a supply of Whitely Exercisers, a wall developer which was virtually unknown in Britain at that time.

Click Pics to ENLARGE



Hadley asked for a demonstration and hinted that if the apparatus was effective then the salesman should, by his own physique, be able to show the results. It was just the sort of chance that the American needed. He stripped off and used the developers, showing his muscles to advantage as he did so. It was the start of an association which made the demonstrator world famous - this salesman was Bernarr Macfadden. 

Hadley, a very shrewd businessman, gave Macfadden a large order for the apparatus but made it a condition that the American personally launched the sales campaign by giving exhibitions, while suitably attired, in the large windows of Hadley's cycle shop in Newgate Street, London. It was a sensation! Vast crowds gathered daily and three days later the police issued a summons for obstruction. The boom was on.

One of the first ventures they embarked on, with Hadley's backing, was the publication of a magazine. It was a monthly journal known as Macfadden's Physical Culture. 

It was started in a small way but was quite successful. Macfadden worked in one room writing most of the articles himself under a variety of pen names. He illustrated the features and even did his own printing. Thirsting for independence Macfadden wanted to go his own way and the magazine was taken over by Hopton Hadley on his own. Volume 2 went on the bookstalls re-named Health and Strength, a title which is still synonymous with the bodybuilding movement in Britain.

Macfadden also continued in the publishing field but diversified more than Health and Strength. While the latter continued to specialize in news and information on strength and muscle building, Macfadden turned more to treatment of common ailments and sensational nature cures. "100 pounds for any case of cancer we can't cure" was on of his sensational challenges and he was dedicated to such things as eliminating the wearing of spectacles and corsets.

His magazine "Physical Culture" was published in America but he also had a special British edition printed in London, and, although largely a health and fitness magazine, because of his main personal interest, he chose to call the magazine "Physical Development".

In April, 1902 he started the British edition of Health and Beauty, a magazine for women, which, for some time, met with great success. He had many setbacks in the publishing field as physique pictures of naked men, sporting nothing but appropriately placed fig leaves were considered by many to be obscene, and he claimed that it was for this reason he returned to America to print "Physical Culture" in New York. Even there he ran into trouble and had to flee back to Britain. It all started with his constant demand for sensationalism and he kept going just a little bit further, seeing how far he could go in printing lurid articles.

The crunch came in 1907, when he was arrested for sending obscene material through the post. In actual fact, this was his physical culture magazine with a descriptive warning against venereal disease. He was fined $2,000 but President Taft kept him out of jail and Macfadden remained in Britain until public opinion in America cooled off.

By this time he was a prolific writer and in addition to having produced hundreds of articles and numerous books, he had also written an Encyclopedia of Physical Culture in five volumes and over 3,000 pages.






He was a staunch advocate of bodybuilding but for commercial purposes, he preferred to promote "kinistherapy" as he realized the everyday ailments of the population created a better market for his literature than the interests of specialized muscle men. It is clear that his second visit to Britain allowed him to sell the many books which had to lie unopened after the court action when the bottom dropped out of the American market.

Macfadden toured Britain giving lecture demonstrations, selling his books and setting up physical culture societies. His disciples in cities all over the country plugged his goods and kept the money flowing in. Cashing in on his experience in in physique contests, the wily entrepreneur fan figure competitions for a 100 pound prize. While less than his first big prize for men it was a fortune in those days and the extent of this can only be estimated by considering that it would take many of the entrants four to five years to earn wages totaling that amount. It sounded wonderful for the winners but Bernarr was a real crafty operator. Part of the conditions was that the winning girl in the figure competition would go on tour with him and he withheld the prize until the end of the tour. During this time the winner got living expenses only. To make matters even better for the promoter he married the winner, Mary Williamson, before the tour was complete and persuaded her to invest her prize money and book sales commission into some of his enterprises. 

The incredible life of Mary and Bernarr Macfadden is entertainingly told in her book "Dumbbell and Carrot Strips" and I heartily recommend this book to anyone wanting to read of the idiosyncrasies of this eccentric crusader. 



It is worth mentioning how I came to get the book. Having heard of this publication years earlier, I considered it to be an essential part of my research for this present review, but it was completely out of print and I just could not get a copy in libraries. I made requests to the libraries to obtain one for me but again drew a blank.

As the time came to write the Macfadden part of one of my books, I had to proceed without it and started taking notes. I was interested to find that like George Hackenschmidt, Macfadden was a great believer in cosmic influences. Being rather skeptical I laughed at this and commented that anyone as publicity conscious as Macfadden would have given me some cosmic guidance to assist me in my work. Then things began to happen. A letter from John Valentine, "The Michigan Hercules", told me of an Australian, Sydney Hurst, who had a collection of bodybuilding books for sale. I found that he had listed the coveted book "Dumbbells and Carrot Strips" but unfortunately it had been struck off the list as being sold. Undaunted, I wrote asking the name and address of the person who had bought it, as I would try to make contact. After writing the letter, I had to travel to London for a film preview and at the reception chatted with Tom McNab, the National Athletics Coach. He told me that he had bought some books recently from an Australian, Sydney Hurst, and one of these, "Dumbbells and Carrot Strips", might interest me. I was astounded. He did not know anything at all about my search and out of the 8,000,000 people living in London, 400 miles from my hometown in Scotland, I had to pick the one man with the book from the Australian mentioned to me by the American. Would anyone like to guess the odds against such a thing happening.

There was an interesting sequel. Tom sent the book to me without delay but didn't enclose his name or address with the parcel. IN THE VERY NEXT MAIL I GOT A LETTER FROM SYDNEY HURST TELLING ME THAT HE HAD SOLD THE BOOK TO MR. McNAB AND THE ADDRESS WAS GIVEN!  

Cosmic influences? Such matters can't be discussed in a work of this nature, but I can relate how I came to get the information I needed.


Macfadden's Competitions

In actual fact there were several interesting competitions for muscular development at the turn of the century, and Macfadden, through his magazines, ran a world wide competition which selected area winners going forward to national finals and then finishing up in New York for the world title. Naturally the early rounds were judged photographically and this gave him excellent material for his publications and helped to boost his sales. The standard varied considerably and while there were some outstanding specimens the majority were of a pretty low caliber. The eventual winner was Al Treloar but that is getting a little ahead of the story. 

The competitions were announced in 1903 and the February issue of the British edition outlined the basic concept. There was to be a 200 pound prize (equivalent to about eight to 10 years salary of ordinary working people in Britain at that time). In American currency the prize was $1,000. The winner, it was said, need not necessarily be a big man. The prize would be awarded to the BEST AND MOST PERFECTLY DEVELOPED MAN. (Sounds like Muscle Mag's philosophy! Ed.) 

"Symmetry, perfect contours, beautiful outlines, a body with all parts superbly developed, are the requirements we call for in the prize winner, but it matters not whether his height is FIVE OR EIGHT FEET." The competition was open to the whole world and the winner was declared The Most Perfectly Developed Man in the World. "A fair field and no favors will be the policy followed," said Macfadden. "We have taken every precaution to ensure that there will be absolutely no element of favoritism or injustice in the competition." 

There was also a 200 pound prize for the most perfectly developed woman and the announcement about this carried a back pose of a woman flexing her biceps.

When the conditions of entry were eventually published for the great "Perfect Man" contest it appeared that height did indeed matter. The minimum height was to be 5'4" but there was not weight limit. Every applicant had to be between 20 and 50 years of age and a subscriber to the magazine. Photographs had to be accompanied by measurements. In addition to the 200 pound prize, medals were awarded to the most perfect applicants in the various centers. The winner of each particular center was given return tickets to New York. The notes continued: 

"Remember that this competition is not to decide who is the most wonderfully developed man, as we do not desire to select abnormal representatives or freaks from the standpoint of development; we wish the prize to be awarded to the most perfect specimen of physical manhood." 

Preliminary rounds were held all over the U.S.A. and in the main towns of Britain. The best from competitions in such places as Liverpool, Manchester, Birmingham, Sheffield, Newcastle, Bristol, Brighton, Edinburgh, Glasgow, Dublin and Belfast went forward to semifinals in London and from there a first class return passage from London to New York, with liberal expenses for a short stay in the States was offered as this semifinal prize.   

Macfadden got a lot of excellent material for his magazines from this event and pictures came rolling in from all over the world. One of the first was Secundo de Acha, of Bilbao, Spain, who held the coveted title of "Champion Athlete of Spain". This husky weight lifter was a pupil of the celebrated Professor Jose Zamacois, who until his death (before the announcement of the competition) was known as the strongest man in Spain and Portugal. He was honored by having his name added to the title of the most prominent Spanish Sporting Association at the time, "The Society Gymnastica Zamacois". 

The finals were held at Macfadden's Physical Culture Exhibition from December 28th, 1903 to January 2nd, 1904 at Madison Square, the competitors and judges were briefed so:

"The general principles which will be adhered to in selecting the prize winner will be uniform, healthy and wholesome development of each and every limb and muscle, and the relative proportions that they bear to each other." 

The winner was Albert Toof Jennings, much better known by his stage name "Al Treloar". Much was made of the fact that his arms, calves and neck were exactly the same measurement. Some writers, however, claimed that Staff Sargent Moss, a British competitor, had the same uniformity and was bigger all round. Unfortunately, Moss was disqualified in a preliminary round owing to being heavily tattooed. The British representative W.E. Clements of Leicester finished fourth, after Carl Victor of St. Louis and Harry Blickman of New York City. Victor and Blickman, like Treloar, were professional strongmen. 

Treloar or Jennings was born on May 11th, 1873 in Allegan, Michigan. His father, of Cornish extraction, was a lifter and had a barbell which was cast in England in 1830. When Al first went on the stage he assisted an Austrian juggler named Treloar and naturally adopted the same name. When he became a strongman, with the billing of "The Perfect Man", long before the Macfadden contest, he kept the same stage name and retained it throughout his life until he died on 28th February, 1960 at 86 years of age.

By a strange stroke of fate, in 1893, when he was just 20 years of age, he was booked to appear on the same bill as Sandow in Chicago's Trocadero Theater. There were the inevitable changes in the program and Treloar stayed on as Sandow's assistant in Sandow's Refined Trocadero Vaudeville Company of 1894.  


Later in the year Al went to Harvard University and graduated with a B.Sc. in physical education. After graduation he went back on the stage where he was assisted by his wife, known as Edna Tempest. He worked "on the boards" off and on until 1907 when he was engaged as Director of Physical Education to Los Angeles Athletic Club. He stayed at this post, a highly respected member of staff for 42 years. In his early days he trained at Anthony Barkers Gym in New York and was in great demand as an artists model. One of his greatest feats was in posing for an art class in New York when he stood on his hands for eight minutes. 

His other great feat was tearing three packs of cards, a stunt he could still do in 1922. Treloar said that the $1,000 prize announced was divided with $500 to himself, $300 for Carl Victor and $200 to Blickman, rather different from what the advertisements would indicate.


"Holes in the Head"

The screwy antics of Bernarr Macfadden made him the columnist's dream. The more they wrote the more the physical culturist played up to them.

It started in simple ways by publicity about his fasting and cheap diets of carrots, beans and nuts. Then he advocated sleeping on the floor for correcting back troubles and this made him a laughing stock in many places. In recent years, however, this theory had been vindicated and the most eminent back specialists have recommended wooden bases in the beds of sufferers rather than soft mattresses.

He enjoyed going around nude, but as this wasn't feasible, he settled for walking in his bare feet and right up till the end of his days he walked the 5-6 miles to his offices in New York, shoeless and often carrying a 40-lb. bag of sand - particularly if he thought there was likely to be a press photographer around. He also played tennis as often as possible in his bare feet.

He dressed like a tramp, except on very special occasions and the only hat he ever wore had huge holes cut in it for ventilation. His very long hair would stick out of the holes like straw from the stuffed head of a scarecrow.

Macfadden's daily routine for a long time started by his getting up at 5:30 a.m. and having a workout. He did 25 exercises each day and his favorite was single leg squats, doing countless repetitions with each leg. He would then have breakfast consisting of a raw egg with cottage cheese. His only drinks would be vegetable or fruit juices, particularly carrot or lemon juice. Tea and coffee were strictly forbidden in his household.

He married several times and some of his wives had a very tough time. He absolutely denied them any medical attention and his third wife, Mary, told of terrible suffering because of this. Once when she had pneumonia he treated her by hosing her with cold water. When their first child was only four days old, he began immersing it in ice cold water up to its mouth and nose. When another son had a convulsion due to teething troubles, Macfadden submerged the baby in a hot bath, too hot for his wife's hand. The baby died. 

Macfadden had many children but even when his wife was in labor he refused to have a doctor in the house. On more than one occasion the situation was critical, but he stuck to his guns. Indeed, he had to deliver his first son himself and ironically enough this was the one time when he was eventually forced to call in a doctor. He had already had four daughters but this time delivery of the thirteen pound infant was followed by a severe hemorrhage and it was quite clear that there was need for a considerable amount of stitching. Eventually, after a very worrying night and morning, Macfadden agreed to call a doctor providing the stitching was done without an anesthetic and that no drug of any kind be used as pain killers. Poor Mary had to be held down as fifteen stitches were inserted and while she screamed with pain, Macfadden stood by, impassive as ever.


"The Virile Powers of Superb Manhood"
 
https://selfdefinition.org/celibacy/Bernarr-Macfadden-Virile-Powers-of-Superb-Manhood-scan.pdf

https://archive.org/search.php?query=bernarr%20macfadden

This was the title of one of Bernarr Macfadden's best sellers. It went to many editions and by 1903 there were over 135,000 copies sold. It went on selling for many years after that.

Macfadden considered himself an expert in "sexology" - a practicing expert. When he married the winner of one of his "Perfect Figure" contests, she was constantly pregnant for the first four years of their married life. "He had," she said, "a perpetual zest for physical love." Unfortunately he spoiled things by being rather clinical and making copious notes on the subject. He believed that the perfect man should be able to maintain love-making for an hour at a time. In her diary, however, Mary Macfadden wrote, "he had some way to go."

His painstaking research eventually found its way into his books and articles which among other things covered the following subjects: Sex and Stimulation in Courtship; The First Enchanted Night of the Honeymoon; Lovers Techniques; Ia Absence of Maidenhead Proof of the Bride's Previous Defloration; Honeymoon Hazards of the First Night; Wife Decides Bliss in Love's Supreme Climax; Control of the Final Climax; Techniques for Augmenting and Heightening Thrills in the Marital Embrace; Exercises to Increase and Sustain Virility.

Throughout his life Macfadden acted as though sex were one of his own inventions and that he'd better make the most of it before it "went out of fashion". While in his 80's and meeting his ex-wife for business luncheons he would still grope under the table in the same way he did many years before. Another habit he acquired was pinching the bottoms of his female acquaintances. This he protested was to ensure that they wear not wearing bustles which he hated as much as he abhorred the wearing of corsets. His dislike for such "falsies" was heightened by the fact that one of his wrestling colleagues had badly cut his finger on one when exploring the mysteries of femininity. Naturally, Bernarr would explain, the wrestler's intentions were honorable. Only curiosity about bustles prompted the action.

When he got married to Great Britain's Perfect Woman she bought him, as a wedding present, he finest pair of silk pajamas she could find. Macfadden did not appreciate this one little bit. He flung them over the chandelier and there they stayed for some time. They were, according to him, "a sinister invention calculated to thwart the inspirational moment of procreation." He much preferred his nightie.

Full credit must be given to Mary Macfadden for her fascinating and often laughable story of life with this strange millionaire. At first she considered him a rare primitive, touched with genius and whose particular purpose made his idiosyncrasies inevitable. A the years passed, however, and she was subjected to all kinds of trials, her attitude hardened and it is a wonder she lasted as long as she did. She was chosen out of over 500 candidates for the Perfect Woman title and she was a genuine physical culturist who most of the time did not mind having to do hundreds of exercises every day. After all, when she was pregnant, and that was very often, she was allowed to reduce her squatting to to just 100 reps each day and to WALK 15 miles a day instead of trotting that distance.

One of Macfadden's remarkable theories was that he could predetermine the sex of his children, provided a strict timetabling of copulation was followed. After having three daughters he was determined to have a son to carry on his work and his wife Mary gave credit to David H. Reeder, M.D. of La Ports, Indiana as the researcher who introduced them to the possibilities of sex premeditation. Basically it depended on the date of conception in relation to the menstrual cycle. the Macfaddens tried this to their own satisfaction producing three sons in a row.

Click Pics to ENLARGE 

As part of his lecture demonstration tours Bernarr Macfadden posed in a cabinet, his body dusted with white powder to make him look more like a marble stature. Now of course the tanning effect to look bronze is much more popular. His lighting was superb and had been carefully studied by Macfadden when he was a roustabout at the Worlds Fair in Chicago in 1893. Florenz Ziegfield presented Sandow during this period. The special lighting not only made him look more muscular, it also made him look taller than his 5'6". The routine commenced with muscle controls and muscular poses of the Roman and Greek eras while his female assistant named the statues. In his lectures he got many people on his side by pointing out the healthy life led by Jesus of Nazareth and his disciples. "They were the early physical culturists," he would say, "they walked hundreds of miles, fasted, had a healthy diet of figs and nuts and wore loose fitting robes."         

Macfadden was a close friend of Upton Sinclair and George Bernard Shaw, the latter contributing, free of charge, to Physical Culture magazine. Shaw also attended one of Macfadden's health establishments. He had many such clinics, the first at Brighton. This was taken over by one of his pupils, Stanley Lief, who later opened Champneys, the leading nature cure resort in Europe now being run by Lief's son Peter. In Chicago Macfadden had an International Healthatorium where a Doctorate of Physocultopathy of Kinistherapy could be gained in one year. One could also take a course in Hydrotherapeutics or study to be a Professor of Brain Breathing. On more mundane lines, scholarships were obtained to the Institute of Weight-lifters or Certificates gained as Master Masseurs. I understand that this clinic played an important part in Macfadden's political campaign at a later stage in his career.

He went to Italy, was granted an audience with the Pope, was received and got on very well with Mussolini. Il Duce presented him with the Order of the Crown of Italy and King Victor Emmanuel praised him for his lifelong efforts to make men strong and healthy. After this Macfadden took 50 of Mussolini's handpicked Fascist Brigade to America at his own expense and sent them to the Clinic for special training. He had ambitions to be the first physical culture President of the United States and went to great length to achieve his aims.

When he was 60 he still believed his physique was the epitome of physical development and had a plaster cast made of himself. A statue was molded from this by George Gray Barnard and the Pathe Review made a film of it which was shown in over 4,500 motion picture theaters.He had many well know and talented people working for him at one time or another. Walter Winchell started on his road to fame via Macfadden and Mrs. Franklin D. Roosevelt was brought in to edit one of his magazines. It was his magazine "True Story" which really made his fortune. A novel feature of presentation in this magazine was the posing of live models in romantic situations to illustrate the features instead of the usual drawings. Among those he used as models were Mrs. Sam Goldwyn, Bebe Daniels, Norma Shearer, Jean Arthur and Frederick March.

He went into film work and produced a film called "Zongar" for general distribution.

http://www.tcm.com/tcmdb/title/501319/Zongar/full-synopsis.html

It included an unconnected series of shots showing muscle men, acrobatic leaps, daredevil stunts in an airplane, weight lifting and Indian club exercises and the inevitable beauty pursued by a club swinging villain. This was followed by another film called "The Virgin Wife". Much more successful was the filming of some of the features from "True Story". They made a lot of money and Rudolph Valentino went soaring to the top after one of these called "Sinners in Love".  (1928)

 Ann Hardy (played by Olive Borden) moves to the big city where she falls in love with Huntley Gordon (Ted Wells), but she is heartbroken to learn he is just using her. Directed by George Melford, who also directed "Blood and Sand" and several of Valentino's Sheik films.        

Valentino, the great silent movie star, agreed that he got his fantastic sex appeal by following the doctrines of Bernarr Macfadden. 

Macfadden did not mellow at all with advancing years. If anything he got even more eccentric. He got married again at 80 and carried his young bride not only over the threshold but up a long drive and across a lawn. He also took up parachute jumping and celebrated his birthdays by jumping from airplanes. On his 84th birthday he parachuted into the River Seine in France.   




Video of the jump:

A fine four minute video promoting Mark Adams' book on Macfadden: 
Plenty of great photos there. 

https://www.bookfinder.com/search/?author=mark+adams&title=mr+america&lang=en&isbn=&new_used=*&destination=us&currency=USD&mode=basic&st=sr&ac=qr


It didn't kill him though his days were drawing to a close. It was his last big stunt but he had outlived most of those who had laughed at him in years gone by. Bernarr Macfadden was very obviously fanatical in his approach to body building, fitness and health. He had enormous drive and a flair for publicity. Many think his eccentricities gave physical culture a bad name and a wrong image but no one can deny that he did a fantastic amount in promoting contests and his concepts, some good and some bad, added a great deal of color to the scene of might and muscle. 




    


     

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There's a ton (maybe two!) of info in Dan's latest book. Check out what's covered . . . 

  • What elite performers focus on and how that’s useful for everyone
  • Dan’s “Contrarian Approach” and why he likes it
  • Knowing what to measure
  • The problem with conventional training wisdom
  • Trusting the obvious
  • How to train and coach intelligently
  • Dan’s four mental sets
  • How to use shark habits and pirate maps
  • The difference between shark habits and pirate maps
  • How to consider peaking, planning and programming
  • The Now What? Quadrants Grid
  • How to change behaviors
  • Eliminating clutter in behaviors
  • Saving mental overload
  • How shark habits affect longevity
  • How pirate maps work for ongoing changes
  • Dan’s favorite training checklists
  • What assessments does Dan use?
  • How to get compliance from your athletes
  • How Dan feels about programs, training plans and peaking
  • Dan’s “Twos Ladder”
  • When to use periodization…and when not to
  • How principles work in training athletes
  • Dan’s standards and gaps concept
  • Strategic shortcuts
  • Assessing performance and principles—the principle matrix
  • Assessing training gaps
  • Building the training foundation
  • The Five Whys practice, how to do it and why it works
  • The APE secrets—Accept, Practice, Experience
  • The possible training outcomes, and the ideal model of performance
  • How to put the performance model into practice
  • Considering appropriate practice in strength & conditioning
  • How the strength coach supports performance
  • A new take on the “Prisoner’s Dilemma”
  • How physical tension affects performance
  • Mastering and coaching appropriate tension levels
  • Teaching relaxation to your athletes
  • Understanding arousal levels in sports
  • The master skill of appropriate heart rate
  • Coaching elite athletes
  • Learning to be an elite coach
  • Shark habits and a pirate map for elite coaching
  • Training the aging athlete
  • Training well while aging
  • A selection of standards
  • Overcoming odds and failure
  • Dan’s personal assessment assignment
  • Horizontal and vertical community, the difference and how to use them both
Yikes! See . . . maybe three tons!











Understanding Arms - Larry Scott (1987)

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More on Arm Training from Larry Scott:

http://ditillo2.blogspot.ca/2012/05/intermediate-arm-training-larry-scott.html
http://ditillo2.blogspot.ca/2011/03/advanced-arm-training-larry-scott.html

Larry Scott - 1938 to 2014:
http://ditillo2.blogspot.ca/2014/03/larry-scott-1938-2014.html






Understanding Arms
by 
Larry Scott (1987) 

It is with a little embarrassment that I have to confess I used to believe I had learned nearly everything there was to know about building arms. 

"After all, thirty years of training and winning several of the larger physique contests should make me some kind of an expert," I reasoned. 

Confucius said, "Knowledge is to know both what one knows and what one does not know." 

My experience working with Hoggan Health Equipment assisting in the design of exercise equipment helped me realize there was much I did not know about the physiology of exercise. My attitude was, "This little company, what can they possibly know about proper exercise. There isn't one person with the company that has even competed in a physique contest let alone won anything. I can really be of help to this company," I thought to myself. 

It's interesting how each experience can teach us something. The resident genius was a young fellow by the name of "Chip" Vanwagoner. It seems Chip was a self taught computer expert who had learned computers well enough to design all the cams needed for each of the exercise machines.

Chip and I had trouble right from the beginning. He may have felt I was coming to take over his job as the equipment designer and I took one look at the size of his arms and assumed he couldn't know much about exercise.

Each week we would have a design meeting in which we would discuss the design of a new piece of exercise equipment. The design meeting attendees would consist of Lynn Hoggan, the owner, who had most of his experience in manufacturing, and another fellow by the name of Len Smith whose schooling and experience were in marketing with Chip and I.

No sooner would the meeting get started than Chip and I would get into an argument on the proper function of an exercise. I have to admit I was incredulous that I would even have to argue the point. Especially when it came to the design of exercises for the arms.

Chip would advance a point of view based solely on the theoretical aspect of exercise and I would counter it with one based on my own experience.

"Wouldn't you agree that the origin of the short head of the bicep is the coracoid process of scapula and the origin of the long head is the supraglenoid tubercle of the scapula?" Chip asked me.  
 
"Well, I am not sure of the actual names of where the biceps heads originate, but I would agree they do originate on the shoulder area," I answered somewhat reluctantly. 
 
"Would you also agree the insertion of both the long and short head is the tuberosity of the radius?" Chip asked. 
 
"Yes, I would agree they both attach to the forearm," I replied, feeling more uncomfortable all the time.  
 
"Then you would have to agree that one of the functions of the bicep is a shoulder flexor and therefore to perform an exercise for the bicep which does not let the arm continue all the way down to the side of the body would make the exercise less than fully effective," Chip continued.
 
"Wait a minute, Chip. Are you saying exercises like the Preacher Curl are not effective because they don't allow the elbow to travel all the way down to the side of the body?" I threw at him.
 
"It certainly stands to reason . . . the exercise would be more effective if the bicep were allowed to flex through its entire range of contraction and extension," Chip fired back at me, started to get heated himself. 
 
I began to sense Chip wasn't as sure about himself as he was trying to convey but he was determined to bluff his way through the conversation while the other two members of the design team tried to decide who was really correct.
 
"Chip, let me assure you there is no better exercise for building massive biceps than the preacher curl. Standing biceps curl as you advocate is not bad but it could never compete with the preacher curl bench for effectiveness." 
 
I didn't have any reference books to refer to, but I knew it to be true from experience. 
 
As I stepped back and tried to look at the our exchange, I could see his ability to express himself by using the proper anatomical names and really knowing what was happening with the insertions and origin points of the particular muscles in question really made him look like he knew what he was talking about. My comments were, however, so strong emotionally they couldn't be ignored . . . but they did lack the technical depth needed to explain what was happening. 
 
Lynn Hoggan, the owner of Hoggan Health Equipment, could see that Chip and I were locked into a stalemate.
 
"Well fellows, where do we go from here," he asked.
 
The meeting ended with no specific conclusion as far as how to design the next biceps exercise machine. Chip and I both had a taste of each other and determined we were not going to the next design meeting without doing our homework. I am not sure what steps Chip took, but the next day I paid a visit to the University of Utah Medical Library and began to study more about the origins and insertions of the muscles. 
 
I began to learn some very interesting things about exercise which I had never known before. The first thing I discovered was that the university education on exercise had come a long way from where it was ten years ago.
 
I could well remember taking courses in college while majoring in Physical Education, in which it was apparent the courses being taught were far behind the state of the art. Consequently, I never thought to look to this source for more information about proper exercise. 
 
As Nehru once said, "We must have eyes to see and ears to hear, and a mind that opens up to the outside world."
 
Soon I was devouring everything from muscle testing and function to exercise physiology. It was fascinating! I was learning about my passion, and how good it felt to discover new truths about training. 
 
Let me share some of these findings with you, in the hope it will help you in your quest for physical excellence. 
 
I mentioned the origins and insertions of the biceps heads earlier. This is important to know in order to be able to determine which muscles are working the biceps for "peak" development, for instance. 
 

 
 If we look carefully we will see the biceps being composed of two heads, both the long and the short head, which is of course nothing new to anyone with even a little knowledge of anatomy. Closer examination reveals that the short head is connected to the coracoid process and the long head is connected to the supraglenoid tubercle of the scapula. Nothing earthshaking there so far. It is important to note, however, that even though these origins are close to each other the coracoid process is about one to two inches closet to the spine than the connection of the long head. 
 
In other words, the best way to work both heads would be with a movement that would be the bisector of these two vectors. This can be difficult to explain, but let me give it a shot. Imagine you are doing a biceps curl with the elbows held in and the hand grip position is a little wider than shoulder width. This is the ideal position for building both heads. Due to the fact that any movement of the wrist with respect to the shoulder is going to be working both heads, there doesn't seem to be any way to work one head of the bicep to the exclusion of the other.
 
There is, however, another muscle in the upper arm which is also responsible for elbow flexion. This muscle is the Brachialis, and I'm sure you have heard of this muscle before.
 
 
 
 
Looking carefully at this muscle's origin and insertion we learn some very interesting facts. First, we will note the long and short heads of the biceps insert on the radius (one of the bones of the forearm). The radius is the bone that swivels to allow for the twisting of the palm from supination (palm up) to pronation (palm down). As a matter of fact, one of the functions of the biceps muscle is to supinate the palms. This explains why we get better development from biceps work when we do the exercise in as full of a supinated position as possible.
 
Ulna on -> side, radius on <- br="" nbsp="" side.="">->
 
The brachialis, however, has its insertion on the ulna (the other bone making up the forearm. It is not dependent on the position of the palm in order to work at its maximum. 
 
Even more important than the insertion of the brachialis is its origin. It does not continue on up into the shoulder region. It originates at the top of the humerus (upper arm bone). This means it is not dependent on arm position in order to work. This is very important information. Especially when one looks at the position of the brachialis. 
 
 
 
You see, it lies directly under the two heads of the biceps. This would seem to indicate that if we could build up this muscle it would push up the biceps and give us a better peak. 
 
How then can we concentrate totally on the brachialis rather than just working on the heavy biceps heads. The origins are the clue. If the elbows are raised to at least shoulder height and even higher, the biceps are put on such a slack they can never fire enough to effect elbow flexion (flexing the biceps). In this position then, the only muscle that can work hard is the brachialis. 
 
 
 
 
By the way, check in the mirror when you do curls in this position. You won't believe the peak on your upper arm at the fully contracted position.
 
 
Okay, let's talk about TRICEPS. I hope this is a new idea for you which will be of considerable help.
 
The triceps are composed of three heads, thus the name tri-ceps. The obvious intention is to get all three heads so big they will be enormous. So big in fat that no one will ever get them as big again in the history of man! 
 
We soon find out, however, that no matter what we accomplish it is soon just the launching pad for those who follow. But that could be the subject of another article. 
 
The triceps muscles have some of the same peculiar differences between origin and insertion as do the biceps. Let's examine them carefully. 
 
          
 
 
       
The lateral head (external head) and the small internal head have the same origin and insertion. They both originate on the upper portion of the humerus (upper arm bone) and all three heads insert together on the underside of ulna. This means, for one thing, that the position of the palm does not effect the exercise because as you remember from our earlier discussion the ulna does not change with palm movement.

The really interesting item to note is the origination of the long head of the triceps. Before I continue, let me also call your attention to the fact that the long head has the most potential for size. It has more muscle fiber than the lateral head and the medial head combined.



Continuing, the long head finds its origin not on the humerus bone but on the infraglenoid tubercle of the scapula. Let's examine what this means to those of us who are interested in building big arms. It's very similar reasoning as was discussed earlier with the biceps and brachialis muscles.

The external and medial heads are connected to the upper arm bone and consequently are not dependent on the position of the elbow with respect to the shoulder to achieve full extension and full flexion. The large (long) triceps head, however, is very dependent on the position of the elbow with respect to the shoulder because it is connected to the shoulder.

I used to refer to certain triceps exercises as 'shape' movements, and others as 'size' movements. I really didn't know what I was talking about but it seemed to make sense at the time. It was apparent, standing triceps pressdowns with the elbows in on the lat machine were excellent for chiseling out some terrific shape on the external (lateral) triceps head. I could never get any size doing this exercise because there just wasn't enough muscle fiber in the external head to accomplish real arm size. I could, however, get some impressive "horseshoe" development. Consequently, I would label this exercise as well as dumbbell and barbell kickbacks as falling into the category of 'shape' exercises.

On the other hand I would label all exercises such as lying triceps presses with the EZ curl bar, standing triceps presses with the EZ curl bar, and standing triceps pressdowns with the elbows out as good 'size' exercises because they (unbeknownst to me at the time) actually activated the long head much better because of the elbow position with respect to the shoulders.

You see, because of the origin of the long head it is necessary to get the elbow raised as much as possible in order to get full extension of this triceps head. Once we understand what is happening we can devise exercises that will really attack this potentially huge triceps head.

By using just a few of these exercises I can now keep my arm size up quite easily. I even have to watch carefully that my triceps don't become too large and out of proportion with the rest of my body.

Not too long ago, Joe Weider and his wife Betty came out to visit us for a while. We were enjoying a walk through some of the shops in an old restored mining town by the name of Park City. It so happened I had just worked arms the day before and was wearing a short sleeved shirt to show off in front of Joe because I know he always had a love affair with arms himself.

We happened to be looking in the window of one of the curio shops and Joe asked me, "Have you been working extra hard on your arms, Larry?"

"No, about the same as before," I answered, "but I've found some really terrific exercises for them."

"Your arms belong on a 250-pound man, Larry," said Joe.

I don't know whether I felt like a freak or felt good about what I had discovered about building arms. Coming from Joe, I knew it was a compliment.

Let me be more specific about how you go about using some of this exercise/anatomy knowledge. In order to visualize what I am going to share with you, you must imagine the long head is connected to the back of the deltoid . . .

 
. . . and the only way you can get this muscle fully pre-stretched (it won't build to its maximum potential unless you get into full pre-stretch position) is to raise the elbows fully overhead.
 
You will remember this as being the position we use while doing standing EZ bar triceps extensions or overhead dumbbell triceps presses. Sounds familiar, doesn't it? 
 
The position is correct . . . the problem is that it's just too hard on the elbows. 
 
Try this experiment. Raise the elbow high over the head with the hands behind your head. Raise it as high as possible. Can you feel the tightness of the triceps way down on the bottom close to the shoulder? This is the area you will be able to build. It will forge a peak on the bottom side of your arm causing the triceps to sweep down like a bunch of hanging grapes. 
 
Actually, it isn't the elbows that are hurting while doing the standing triceps press with the EZ bar. It is a small muscle called the Anconeus, which is also an elbow extensor (works along with the other triceps muscles). 
 
 
You will find most of the fellows who have been training for some period of time will have a tender Anconeus muscle due to hyperextension. 
 
Let me tell you how to work the long head to its maximum. This exercise is even better than the overhead triceps extension and it doesn't hyperextend the Anconeus. I am going to tell you exactly how to do it and I have experimented with it for years to get it just right. You can use all of my suggestions or part of them. It's completely up to you. 
 
First, you must have a lat machine with a pulley attachment which will allow the cable to come off the pulley at about 5 feet off the ground. You then need to have some sort of arrangement against which to place your feet. Similar to the foot stops used on a seated cable row. You will also need a twin pedestal bench with two surfaces about 1foot square, separated by about 1 foot. The surfaces of the bench upon which your elbows will be resting should be about 1 foot off the ground. 
 
You will also need to get a "V" bar attachment to hook onto the cable. Your palms should be facing away from the machine and you should be kneeling on the ground with the elbows resting on the twin pedestal triceps bench, facing away from the machine. 
 
As the arms are bent bringing the bar close to the machine, the shoulder should be dropped down to get as much extension on the long head as possible. Try not to use the body to get the bar bar up to full arm lockout position again. 
 
Alternate this exercise with Supine Triceps Presses with the EZ Curl Bar using as heavy a weight as possible. 


I like to do this exercise in a combination close-grip bench press/supine tricep press style. I personally do not like to do this one real strict, that is, with the elbows pointing to the ceiling. I think it is too hard on the elbows. Besides, I like to really stack on the weight on this exercise and get a good power pump. Look closely at how I have my elbow position at the bottom of the exercise. Remember, I am not too concerned about form on this movement, but more with the pumping feeling I am getting. Remember, I do not want to injure my elbows.
 
Do 3 or 4 series of these two exercises and finish off with only the kneeling triceps extensions (as described) for about 3 to 5 sets, dropping the weight each set with no rest between sets. 
 
You will find you have discovered a gem if you do it exactly as I have outlined.      
    

Bertil Fox Seminar (1979)

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Check into Joe Roark's Iron History Forum! 
Megatons of Information Over There.

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BERTIL FOX SEMINAR (1979)



British bodybuilder Bertil Fox is a phenomenon of our times. He is, to say the least, a paradox. He trains heavy, yet doesn't try to set power lift records. He works for size yet will not weigh himself, nor even measure his arms. At one time, at a British bodybuilding show, he did some 30 reps in the Press with two 100-lb. dumbbells! Yet at the time he was but 19 years of age. 

Training partners report that 'Foxy' usually performs his sets using between 5 and 8 reps. Some of his phenomenal training performances verified as being accurate by Health and Strength magazine include: 

Press Behind Neck - 300 lbs x 7 reps
Incline Dumbbell Press - 205 lb dumbbells
Dips - 250 lbs strapped on
Chins - 200 lbs strapped on 
One Arm Dumbbell Presses - 175 lbs
Flyes - 135 lb dumbbells
Barbell Curls - 290 lbs
End Bar Rows - 450 lbs
Leg Presses - 1,350 lbs

"He used to do lat pulldowns," says his partner, "but he changed to another exercise after the machine bent with 420 lbs on it." 

The same reporter says that Bertil frequently performs slow concentration curls with a 100-lb dumbbell, and believe this . . . side laterals with 95 lb dumbbells. 

"Bertil Fox," according to NABBA secretary Oscar Heidenstam . . . "is one  of those modest people who wants little more than to be left in peace to lift . . . Without doubt, one of the greatest bodybuilders, not only of the present generation, but of all time." 

Fox will live to do battle on the North American pro circuit . . . and many of his British fans feel he will wipe the field. How big are his arms? At present, nobody knows for sure. But, that won't stop you hazarding a guess, will it? twenty, twenty one, twenty . . . 


 Click Pic to ENLARGE





Bertil is introduced to the members of the audience by gym owner and seminar organizer Jim Charles. After a plea to the audience that he hopes they won't spend too much time on the issue of drugs, the first question thrown at Bertil is the old faithful . . . 

Q: How many times a week do you train? 

A: I train five times a week from Monday to Friday, but when a contest approaches I train on Saturday and Sunday as well.

Q: Do you train fast or slow? 

A: Well, I just train at the right speed that enables me to catch my breath. I don't train very fast and I don't think I train very slowly. I just let my body tell me when it is ready for the next set. I like to keep myself hot because when I cool down I just lose my concentration.

Q: Who is the most impressive physique you have ever seen? 

A: I've always admired massive size so I would say Sergio Oliva and probably Larry Scott have inspired and impressed me more than anyone others.

Q: How much abdominal work do you do? 

A: Before a contest I would go to my employer and arrange six weeks leave so that I could apply myself fully without any interference. During this time I would be following a double split routine, training my abs in the morning and evening.

Q: What exercises do you do for your abdominals? 

A: I do 20 sets of Roman Chair Situps, 20 sets of Parallel Bar Leg Raises, and 20 sets of regular Situps. 

Q: Do you train your abs before or after a workout

A: Some guys train their abs at the beginning of a workout, but I personally don't agree with that, and always train them at the end of my workout.   

Q: Do you use steroids? 

A: Well, I don't really like to talk about that because of all the controversy about it nowadays. Things are exaggerated so much that it becomes ridiculous.

Q: Would you advise bodybuilders and lifters to take steroids? 

A: Personally, no. But of course this must be left entirely up to the individual. I think he must look at his potential and ask himself if the rewards would be worth the health risk. I feel that apart from the odd few professional bodybuilders who are actually making money from the sport, everyone else is simply risking their own health for nothing.

Q: The standards in the game have risen so much during the last ten years. Do you think this is purely a result of steroid usage? 

A: No, I don't. What a lot of guys don't appreciate is that all the top men are training very hard all the time, four to six times a weekvery intensely. I know of some guys who don't even train properly and yet they are taking steroids. This is ridiculous. You must understand that out of all the guys involved in bodybuilding and lifting only a handful will ever win a big title. 

Q: How do you train your arms? 

A: I train my arms three times a week. I superset biceps with triceps most of the time, although this is done mainly to save time. My favorite exercises are one arm preacher bench curls, barbell curls, and dumbbell concentration curls. My current arm routine, although I change thins now and again, is this: 

I start out with incline dumbbell curls with about 75-85 lbdumbbells for about 10 reps. These are supersetted with lying triceps extensions for about five sets. 

My next superset usually consists of heavy preacher bench curls and triceps pressdowns, adding weight each set, which I think is very important. 

I finish off my arms with my favorite type of concentration curl, which is the one arm DB curl over the incline bench or preacher bench. This is a fantastic exercise for building peak and shape to the biceps. I like to go for 20 reps on this one using a 75 or 85 lb dumbbell. I follow this with a special kind of triceps pushdown which I do bent over at a 45-degree angle and using a short shaped bar. I push down and into my body. After this I strap some weight on and do as many dips as I can. I do four complete circuits of these three exercises and by this time my arms are pretty pumped! 

Q: Do you constantly strive to increase your training poundages? 

A: Yes, I do. I think you must do this if you want to progress. If you use the heaviest weight possible and still get your reps out then I think you are on the right track.

Q: How many sets per bodypart do you do? 

A: I nearly always do five sets per exercise after a short warmup. I use between four and five exercises per muscle group. So I guess I'm doing 20 to 30 working sets per bodypart.

Q: How do you train your legs? 

A: At the moment because I have no contests in mind, I start out with heavy squats, increasing the weight each set. Then I superset standing barbell hack squats and leg extensions. We don't have a hack squat ma chine at our gym but I doubt if I would use it if we did. My last thigh exercise is legs curls with a dumbbell held between my feet because we don't have a leg curl machine either. All these exercises are done for the usual five sets each.

Q: What about your calves? 

A: For calves my favorite is seated calf raises with a barbell on my knees, with some padding under it. My other favorite is an exercise you do in the squatting position with a weight on your back, and your toes on a block.

Q: Do you have a trainer or coach? 

No, I don't have a coach. You see, I was very lucky when I first started out training to meet two really good guys in the game. They were Henry Greaves and Lincoln Webb. I don't know if any of you remember them. 
   

  Henry Greaves


Lincoln Webb, Wilfred Sylvester

Well, anyway, they both seemed to have spotted my potential and they guided me into training habits which I still follow. They constantly encouraged me to train hard on the heavy basic exercises and always told me to avoid the "fancy stuff" which was being used by a lot of the stars of the day.

Q: What kind of basic routine are you talking about? 

A: Oh, bench press, dumbbell flyes, bentover rows, standing press, side laterals, high pulls, and of course the old superset of squats and straight arm pullovers. 


Bench Press                 
Dumbbell Flye
Barbell Row
Overhead Press
Side Laterals
High Pull
Squat, superset with 
Straight Arm Pullover

I think that's a very good routine to build size on before you even consider going onto the "fancy" stuff. 

Q: Would you like to take on the rest of the pros at the Mr. Olympia? 

A: Yes, I would like to enter the Olympia, but I'm not sure if I will. It depends on a lot of things and they're too complex to mention here. 

Q: Do you consider the Mr. Olympia to be the ultimate contest? 

A: Yes, I think it must be. All the top guys are entering and of course the money's there.

Q: What do you eat six weeks before a contest? 

A: Six weeks before a contest I eat a lot of liver. I also eat meat, tuna fish, and plenty of eggs.

Q: Do you eat a lot? 

A: Yes, I eat a hell of a lot. You've got to when you're training very hard and your diet is purposely unbalanced. [Purposely unbalanced . . . that 's the first time I've heard it described that way. Perfect!]   

Q: Do you use food supplements? 

A: I take a little but I rely mainly on natural foods with the bulk of my protein coming from eggs. I have a special protein drink which I make up and take with me to the gym to take sips from during my workout. 

Q: What does this special drink consist of? 

A: I fill a blender with a powder I have made up at the chemist, some cottage cheese, bananas, yogurt, and 12 eggs. I fill this up with water because I never use milk. I take one of these drinks to work with me and another one when I train. [Bertil worked as a train operator on the London Underground].

Q: How many eggs per day do you eat? 

A: 12 with my first protein drink. Another 12 with my second drink, and 8 scrambled before a workout. 

Q: Have you any hobbies? 

A: Yes, I like to listen to Reggae and pop music. 

Q: Do you eat vegetables with your meals? 

A: I like a little potato with my meals.

Q: How much sleep do you get? 

A: Eight hours.

Q: Do you run? 

A: The only time I run is on a Friday when it's pay day! 

Q: Do you believe in running as an aid to your training? 

A: Well, they say it's supposed to be good for your definition, and maybe it is but I've never used it. I think it is good for you though, because you start sweating and your heartbeat increases. 

Q: Do you drink? 

A: I don't have a favorite local spot like the other guys. But you invite me to a party and I'll drink baby! 

Q: How long do your workouts last? 

A: Usually 2-1/2 to 3 hours. 

Q: Have you ever tried the short training methods such as advocated by the Nautilus system and more recently by Mike Mentzer? 

A: No, as I said before my training is based on what I learned from Henry Greaves and Lincoln Webb. The only thing different that I do is to switch my exercises around. For example, I might do incline barbell presses instead of dumbbell bench press, or I might do flat bench dumbbell curls instead of preacher curls, and so on. I think this is a good idea because it prevents any staleness.

Q: How long do you stick to a particular course before you change things? 

A: Usually about three or four months.

Q: Do you always train to failure? 

A: Oh, all this talk about training to failure! Look, I'll tell you what I do. Take the seated press behind the neck using the 90-degree angle bench. 

 
I put two 50's, two 25's and two 15's on the bar. I do a set of about 10 reps. My training partner puts on another two 15's and I do another 8 to 10 reps. I then put another two 15's on and do as many reps as I can. For my last set I will probably have two 50's, two 25's, and six 15's. I then do what I call a staggered set. [Call it a drop set if you like but it's still a staggering piece of training!] I do about 6 reps with this weight, and then my training partner will take off two 15's and I carry on the set. When I can do no more my training partner takes off another two 15's and I continue until I can do more. That's MY system for training to failure. 

Q: Have you ever employed the pre-exhaust system of working an isolation exercise prior to a compound exercise? 

A: No, I never have. I always like to start with the heavy exercises first. 

Q: How do you train your chest? 

A: Well, at the moment I start out with very, very heavy flat dumbbell bench presses for about 5 or 6 sets of 10 reps. After these I do 5 sets of incline barbell presses increasing the weight each set, and on my last set I use the staggered set style I explained earlier. I then finish off by supersetting incline dumbbell flyes with heavy weighted parallel bar dips. 

Q: Do you get soreness in the muscles after your workouts and how important do you feel this soreness is to your progress? 

A: I do get sore from time to time but I don't think you have to be sore all the time to gain from your training. I think soreness really only applies when you change to a different exercise or do something in a different way. If you're training hard and regular and you're really putting your mind into it then I wouldn't worry too much about muscle soreness. 

Q: How do you group your bodyparts together during your workouts? 

A: On Monday I train my shoulders and arms. On Tuesday I do back and chest. Wednesday I do legs and arms. Thursday I train chest and back again, and on Friday I do shoulders and arms again. 

Q: How do you train your shoulders? 

A: I start off with 5 sets of heavy seated press behind neck on a 90-degree incline bench, after some warmup sets. Then I do the two dumbbell seated press. I do these as if I was holding a barbell and lower the inside plates until they touch my delts. I start off with a pair of 85's and then the 100's, 110's and so on. After these I like to do 5 sets of high pulls or upright rowing and my final exercise is the dumbbell side lateral raise. 

Q: How do you train your back? 

A: I nearly always start off with the one arm dumbbell row using a very heavy poundage, after some warmup sets. I then do 4 or 5 sets of behind the neck lat pulldowns. Then 4 sets of close grip pulldowns to the waist. I finish off with a superset of chins and dumbbell pullovers. 

Q: Have you ever trained alone or in a home gym? 

A: No, I could never train alone because I need a couple of guys to lift the weights up to me and to take plates off quickly for the staggered sets, and I've always trained at a proper gym.

Q: What do you weigh? 

A: I don't think you're going to believe this but I never weigh or measure myself. I always let the mirror be my guide, and incidentally, if you ever see a story that says Bertil Fox's arms measure such and such, you better believe that this is a lie, because no one knows what my arms measure . . . even I don't! 

Q: What are your favorite bodybuilding magazines? 

A: I like Iron Man and I like the Weider mags. 

Q: What is your opinion of the top professionals who entered this year's IFBB Mr. Olympia contest? 

A: Well, some people are always telling me that I don't appreciate how good I am, but when I see pictures of Zane, Robinson, and Mentzer, etc., they really give me the creeps. Man, these guys are fantastic. They frighten the life out of me. 

Q: Does anybody advise you about your training? 

A: No, no one. You see, I've got this hangup about size and when I was training for the 1976 NABBA Mr. Universe contest I felt that nobody could stop me. To my surprise two little Japanese guys probably weighing less than 170 lbs beat me. 


I couldn't see this at the time, but being beaten at that contest was the best thing that could have happened to me because I have now learned to balance my size with cuts and definition.

Q: If you were ever offered a film contract would you be prepared to lose as much weight as Arnold and Steve Reeves did, or would you do as Reg Park did and refuse?

A: Ha, ha, ha! It depends on how much money I was going to get.

Q: Do you ever take a rest from training?

A: No, the only time I don't train is if I'm sick. I don't even take a break for a holiday.

Q: Have you ever had any serious training injuries?

A: No, I haven't had anything serious in the way of injuries, although I hurt my back a few years ago. My only problem is that my elbows hurt now and again.

Q: Do you train your forearms?

A: No, I've never trained my forearms. I get all I need from my curls.

Q: When you do your pressing exercises do you lock out or not?

A: Yes, I always lock out all my exercises.

Q: Would you like to compete in the World Super Star Competition like Lou Ferrigno did?

A: Yes, I really would like to enter this competition and I think I could do really well because I was very good at gymnastics, football, running, and boxing. If I ever did get a chance to enter there's no way that I'd let bodybuilding down and I'd do my best to win it.

Q: What do you think women feel about bodybuilders.

A: Well, I usually find that after a time when they get to know a bodybuilder they usually change their opinion entirely. At first they probably think a bodybuilder might crush them to death but I think that after a while they will learn to see how dedicated we are and understand things better.

Q: What made you take up bodybuilding?

A: The old story, I'm afraid. The Reeves Hercules films and the Tarzan movies. These impressed me very, very much as a kid.

Q: How does your training differ when a contest approaches?

A: Well, I'll tell you, in all my training I am constantly trying to get bigger because I still don't feel that I'm big enough yet. Cuts for cuts sake don't interest me at all. But of course I realize that in order to win a major contest you MUST cut up. During my cutting up period when I am dieting hard and my strength and energy levels are lower I will tend to do less of the heavy stuff, such as the heavy presses behind the neck and dumbbell presses. But as soon as a contest is over and I come off my diet it's back to workouts for increased muscular size. Remember, the name of the game is body BUILDING.

Q: How many carbohydrates do you take in prior to a contest?

A: Apart from the indirect carbo contents of some of the foods, I take NO CARBS AT ALL. I don't feel very good during this time but I sure do cut up.

Q: Do you follow as strict style during your exercises?

A: I don't train TOO strictly, I much prefer a loose style with more weight. I watch lots of guys wasting their time training with tiny little dumbbells, and training in an ultra strict style. I much prefer a fairly loose style with plenty of weight.

Q: Are there any British bodybuilders that impress you?

A: Yes, Tony Emmott impresses me a hell of a lot each time I see him.

Tony Emmott (pro winner), Bertil Fox (amateur winner).

This was the last question thrown at Bertil by the audience and for the next hour or so we were privileged to watch the great man display the type of training style that has produced for him probably the greatest physique the world has ever seen. Only time will tell . . . 

Master Power - Stanley Lampert (1982)

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Stanley Lampert was a collegiate track and field champion who won many prestigious competitions during the late 1940s, and continued to compete internationally through the mid 50s. He set a world record in the shotput in 1954, and placed second in five subsequent meets when the record was broken.

Along with Los Angeles Times publisher Otis Chandler, Stan Lampert was on of the first American shot-putters to appreciate the value of heavy weight training to enhance field event performance. The former All-American has won over 400 medals in over 250 track meets, and he raced shotput great Parry O'Brien to the 60 foot barrier, soaring past the listed IAAF World Record in the process on May 1st, 1954.

After his athletic successes he proceeded on to similar acclaim in the business world as an insurance salesman. At the age of 53, a height of 6 ft. 4 in., and 252 bodyweight he has returned to weight training and is now handling far more weight than he did when he broke the World Record in the shot, over 25 years ago.

His best lifts include:

Overhead Press - 275 lbs
Power Clean - 275
Squat - 575
Deadlift - 500

. . . nearly a 40 percent improvement over his earlier efforts.

In the following article he discredits some popular training mythology and offers his own training program for consideration.

More From Stanley Lampert:
http://ditillo2.blogspot.ca/2016/07/building-greater-strength-by-developing.html
http://ditillo2.blogspot.ca/2016/01/tey-this-routine-stanley-lampert-1984.html






MASTER POWER
by 
Stanley Lampert (1982) 

After thirty seven years of participating, observing and researching strength and power building, I've come to some conclusions that don't jibe with accepted modern theory. In fact, my conclusions are directly contrary to the popularly accepted beliefs. Here is the dogma, followed by my determinations.

1) You must do as much as you can stand to benefit from strength training.
 - False. You should do as little as necessary to keep improving. My observation is that 99% of all strength athletes overtrain. 

2) No pain - no gain.
 - False. Simply put, if it hurts you did too much. If it hurts a lot, you did much too much. If you work out today and you train properly it shouldn't hurt you today, tomorrow or the next day.

3) You shouldn't work the same muscle groups two days in a row.
 - False. It is impossible to build strength rapidly on less than five workouts every six or seven days. After 48 hours of rest, a muscle starts to lose tone and strength.

4) 6 to 10 repetitions with 60-80% of a single rep maximum effort re required to build great strength.
 - False. Doing this will build the capacity to do 6 to 10 repetitions with 60-80% of a single maximum. In strength building only the last rep counts and it is of little or no benefit unless it is a struggle and you can barely make it. 

5) Sets are required to build great strength.
 - False. Even more false, unless you are referring to singles done with resistance that barely allows you to finish the movement (or lack of movement as we will see).

6) Workouts should take at least one hour.
 - False. For maximum strength development workouts need not be nor should be longer than 30 minutes and certain workouts should not take even 10 minutes.

7) You shouldn't go hard every workout.
 - False. You must go hard every workout.

8) You should constantly change workouts. 
 - False. You should never change a workout while you are making progress, no matter how slight. Only change when you are stuck at a plateau. 

9) You should take regular long layoffs. 
 - False. Every time you take a long layoff you may lose up to 20% of your weight lifting capacity and it will take weeks if not more to get back to where you were. For this reason cycle training wastes a lot of time and energy.

10) You will burn out on such constant long term training.
 - False. You won't even get overly tired, since two of your five workouts will take 10 minutes, two will take 20 minutes, and the longest one will last only 30 minutes. 

Now that I've given my contrary opinion on the above ten misconceptions (there are many others), let's get to my 90 minutes a week strength building routine. This concept has never failed anyone who has used it and usually shows measurable results in one to two weeks. Nobody has taken longer than two weeks to show marked (if not dramatic) improvement. Let me, however, caution you -- this routine will not do several things:

It will not
build endurance
build cardiovascular capacity
build larger muscles.

THIS IS NOT FOR BODYBUILDERS. 

The routine is simplicity itself. 
The only equipment it requires is a power rack, a barbell and lots of big plates. 

On a six or seven day cycle you will work out in this manner: 

First Day

Limited movement power rack training, done as follows: 
Choose seven or eight basic exercises and do one rep in two positions. The movement should be confined to four to six inches only. Set the lower pins where you wish to start. Set the upper pins two or three holes above. Choose a weight that you can lift with great effort but still manage to hold against the upper pins with some pressure for four to six seconds. A sample set of movements might be (starting at the top of the rack): overhead press, rise on toes, squat, upright row, bent row, bench press, deadlift. This routine should take no longer than 15 to 20 minutes. It is extremely strenuous. 

Second Day

Do isometrics . . . no movement at all. Set upper pins the level you wish to push against and once again do seven or eight exercises, one rep in two positions. Hold for six seconds in an all out effort to move the immovable bar. Place the pins in a weak of sticking point position for one or the reps in each movement. 

Third Day -   

Same as Day One, except make sure the position of the pins is different, so as to work the whole range of motion over a few workouts. 

Fourth Day

Same as Day Two, except change positions as explained above. Warning: all out isometrics are also very strenuous; possibly the most strenuous effort you can make. These power rack and isometric exercises must be proceeded by a warm up and stretching routine . . . a few power cleans, presses and squats with a light barbell will then be sufficient. 

Fifth Day

Rest. You won't feel it and won't ache (you may the first week), but you will be tired . . . do as little as possible.

Sixth Day

Gradually work up to a trial with as heavy a single as you can manage. The heavy single attempt should be made for one exercise of each large muscle group. Try to increase this this each week if only by a pound or two. 

Seventh Day
Rest. 

Some of the more rugged guys can go back to Day One immediately after Day Six without the day of rest. 

Try to increase the weight in the Day One and Day Three power rack routines. Try to increase the intensity of effort in the Day Two and Day Four isometrics. 

I personally, commencing at the age of 50 and already quite strong, was able to increase my lifts 25-30% using this routine. I got my overhead press to 275 and my squat to 525. For someone now approaching 54 and 6'4" with long arms and legs, that ain't bad! 

Give it six weeks and see if you can't improve more and faster than I did. You should. You're younger. My 18-year old son is a miniature superman and follows this routine exclusively. No need to go into detail but at 5'8" and 180 lbs he is no doubt the smallest State champion in the shot put in the USA and he threw 59' 2.5". He did no other resistance training than this. 

This routine is particularly valuable for participants in other sports, since it does not produce undue fatigue or muscular aches. It may be valuable for sports with weight classes such as wrestling, boxing etc. since it does not usually result in a weight gain. 

Perhaps in a later article I can go into further detail, but you have enough here to dramatically improve your strength and power rapidly.   

Harold Poole, Legendary Delts - Tony Estrada (2017)

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Click Pics to ENLARGE




 

At 18 Years of Age



In January of 2002, an elderly giant walked into Club Fit Pembroke Pines in south Florida and turned nearly every head in the facility. He had a shoulder-length ponytail and the complexion of Ovaltine. I was working as the fitness manager, and he told me he recently celebrated his 60th birthday. After having been a professional bodybuilder back in the day, he was ready to fulfill another dream: becoming a personal trainer. I asked him to come do a workout with me as an informal interview.

It turns out, I was in the presence of greatness. Harold Poole is a member of the IFBB Hall of Fame and still holds the record for being the youngest athlete to compete in a Mr. Olympia. He won Mr. Universe when he was 19 years old . . . 


Mr. Universe 1963


1963





. . . and became the first African American to be crowned Mr. America . . . 




1964

1964

1964 Mr. Universe

Harold was half African American and half German - a combination he credited for his great genetics. In 1965, at the age of 21, he competed in the very first Mr. Olympia. Harold was the only bodybuilder to compete in the first three Olympia contests, placing second all three times. 


1965

1965

Olympia 1966


1967


1967 WBBG Mr. America




In his prime, Harold had the kind of physique that has come back in style today. If a 22-year old Harold Poole entered a Classic Physique competition in 2017 nobody could touch him.

During our introductory workout it was obvious Harold knew his stuff. We traded ideas and switched back and forth on who called the next exercise. He loved the overhead press, while I preferred pressing with the dumbbells. It was old school meets new school, at least for that time.

I helped Harold complete his certification through IPFA, and we immediately hired him. We were friends for two years, and I would drive him home from work at least three days a week. It's during these trips that he would tell me the most extravagant stories about his life.

Harold had a good heart but was plagued by demons of his own. He battled chemical addiction and mental illness, and was on the wrong side of the law more than once in his life. But he was a protector, and he treated his friends and clients like they were his family. My fondest memory of him happened one afternoon at the gym. I had recently undergone surgery on my knee and was sitting at my desk. One of our trainers had an issue with his paycheck, and rather than discussing it he tried to turn it into a physical altercation. Harold was on the opposite side of our gym, and within seconds he crossed the floor and had the trainer's throat engulfed in his palm. He damn near lifted a 200 pound man off the floor like that.

What was most impressive about Harold was his level of determination. He did not let the fact that he was an African American athlete in a small-minded era stop him from achieving his dreams as a bodybuilder. He came to me determined to become a personal trainer at the age of 60 . . . and he did it. His determination to complete whatever he set out to do made him a champion.

In 2014, Harold Poole passed away from pancreatitis. I think of him often and that first workout we did together, which I have listed here. 

To me, he represents a simpler time when bodybuilders trained for the pure enjoyment.

He reminded me that fitness is not just about counting reps or seconds, timing micros, taking pills. 

Fitness is about being the best you, and savoring your road to the goal. 

Rest in Peace, my Brother in Iron. 

Big THANKS to Tony Estrada for getting this article on Harold Poole published!


This is the workout that Iron Man writer Tony Estrada, a 20-year veteran of the fitness industry did on the first day he met Harold Poole. It utilizes the classic-era bodybuilding techniques such as drop sets and going to failure, as well as plenty of volume and a reliance on relatively high-rep schemes. New school meets old school with some modern wisdom on warming up and a few smart pre-hab exercises.

Note: Here's a typical Golden Era bodybuilding routine, graciously put together by the late Bill Luttrell for posting on Dave Draper's website and forum [http://www.davedraper.com/]: 



Now, on to the routine!

Warm-Up

Far too many lifters skip a proper warm-up and miss out on many benefits, as well as put themselves at risk of injury. A moderate amount of light cardio stimulates and invigorates the body at a cellular level while creating elasticity in the muscles, ligaments, and tendons. It increases the range of motion (ROM) and allows the recruitment of more muscle fibers. 

10 minutes of moderate cardio.
High Row with Triceps Rope - 2 sets of 20-25, light
External Rotation with Cables - 2 x 15 each side, light
High Shoulder Rotation with Cable 2 x 15 each side, light.


Workout

 - Seated Barbell Press - 3 x 20, 6-8*, 2-4* 25, [60, 75% of 1 Rep Maximum]
*If you can perform more than the prescribed reps go to failure. This is the biggest compound exercise for the muscles responsible for a pushing motion. The first set will be the only of the three that is not performed to muscular failure. Seated on a straight back bench, bring the bar down in front of your face. As you go through the eccentric (lowering) phase, stop at approximately chin level before returning to the top overhead.

 - Seated Two Dumbbell Press - 2 x 6-8 to failure 60, 75% 1RM]
Switching to dumbbells increases range of motion and will slightly redirect stress to the medial (side) deltoids. Small muscles are recruited for stability and synergy, and are thus exhausted as well. For this dumbbell version of the overhead press allow your elbows to go just below 90 degrees.

 - Seated Dumbbell Lateral Raise - 2 x 10-15 [30, 35% 1RM]
 - To keep the stress on the medial deltoid while performing this exercise with free weights, raise your arms from your sides until they're parallel with the ground. As they are returned to the lower position stop at approximately 15 degrees from the hip. By keeping the tension on the delts with this style you may have to use less weight but the burn will be incredible.

 - Seated Front Delt Press - 2 x 10-15 [30, 35% 1RM]
Having exhausted the lateral deltoids, it's time to direct more attention to the anterior delts. Reps are increased, and weight is modified if necessary to accommodate a higher rep range and to move safely through full range of motion. Starting with the dumbbells at your chin, palms facing you, forcefully press the weights together and bring them overhead. Make sure the ends of the dumbbells are touching the entire time.

 - Supine Anterior Cable Raise - 2 x 10-15 to failure [50, 75%**]
**On the second set perform a drop set to failure, reduce the weight by 15% for the drop.

Set the pulley at the lowest setting. Sit on the floor facing the machine and attach an EZ Curl bar attachment. Hold the bar with straight arms and lie flat on your back. Lower your arms until they are about four inches from the thighs. With straight arms, raise the bar until your hands are just beyond eye level. Perform the first set until failure and rest. The second set is a drop set to failure with no rest in between drops.  
 - Unassisted Dips - 2 x failure with bodyweight.
At this point I could do no more, but Harold insisted. To Harold, one more meant three. He made his point and had already secured the job, but he wanted to show that there was a level of determination and ambition that separated him from the rest of the crowd. It was long, slow, and deep reps to failure and a memory that will last forever. 

Combining Football Training and Powerlifting - Jeff Everson (1982)

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 Ken Leistner, neck helmet 1971.



Also by Jeff Everson:







Combining Football Training and Powerlifting  (1982)
by Jeff Everson - 
Head Strength Coach, University of Wisconsin 

Because football is a sport of momentum, mass, static strength and explosive power, it is important that the training methods used to develop those physical parameters be closely matched from a physiological standpoint. Certainly, powerlifting is an activity that closely approximates the physical demands of football; in other words, a base of muscular and cardiovascular endurance, with requirements of very intense, short bursts of highly explosive muscular effort. Additionally, in case of line play, there are somewhat sustained strength moves; if you will, almost a sustained isometric effort, such as grinding out a heavy squat.

Olympic lifting would also appear to give good physiological carry-over, in terms of explosive power, or short bursts of muscular effort. While this is true, the ballistics and skills of parts of Olympic lifting are not wanted, such as in the squat clean and snatch moves. Moreover, the power clean and jerk from stands or push press are moves that can be done to augment a football player's development.

Do not be swayed by the arguments that since powerlifting consists of heavy slow moves only red muscle fiber will be hypertrophied. This is a groundless assumption and has no scientific backing in the literature. White muscle fiber most surely will be hypertrophied since the intensity of heavy, unending effort dictates that the nervous innervation and metabolic use pattern favors white muscle fiber development. Thus powerlifting can only have favorable influences on speed and quick strength.

However, it should be pointed out that if football is your main game, powerlifting should exist as an adjunct to total conditioning. Equal time must be given to the development of total conditioning that includes flexibility, foot speed, lateral agility and muscular endurance. At Wisconsin I have found powerlifting to be successful on a 3 day per week routine supplemented with 3 days a week of specific plyometric and speed drills. Ray Moran, a very successful powerlifter and football player in his own right, is my assistant and he would probably readily agree. We both fee that athletes that combine football and powerlifting frequently overtrain themselves.


Specific Powerlifting for Football Weight Training Routine
Based on a 3-Day Per Week Program  



Monday

1) Bench Press - 
15, 10 [warmups]
3 sets of 5, pause reps
1 x 7, t-g [touch and go]
1 x 10, t-g
1 x 15, t-g.

2) Olympic Jerk From Stands - 
5 sets of 3, work up 25 lbs on each set.

3) Heavy Alternate Dumbbell Curls - 
3 x 8-10.

Rest 5 minutes, stretch out.

4) Squat, Low Bar Position - 
12, 6 [warmups]
4 x 6, 75-80% of 1 Rep Max

Supplementals: 
45-Degree Leg Press, 3 x 6
Leg Extension, 2 x 12-15
Leg Curl, 2 x 12-15
Neck, 2 x 12-15
Abs, 3 x 12, weighted. 


Wednesday

1) Regular Deadlift - 
12, 8 [warmups]
1 x 6
4 x 4, 80% 1RM.

2) Lat Pulldown to Front - 
5 x 6-8

3) Inclines - 
4 x 6

4) Push Press from Stands -
3 x 5 after warmup

5) Leg Press -
3 x 12-15

6) Leg Extension -
2 x 10 to failure

7) Leg Curl -
2 x 10 to failure

8) Neck -
3 x 6-8 each direction.


Friday

1) Power Clean from Floor -
1 x 6 [warmup], 5 x 3

2) Squat, High Bar -
2 x 10, 5 x 5 [only 70%]

Rest 10 minutes

3) Bench Press -
15, 8 [warmups], 4 x 5 t-g [80%]

4) Triceps Pushdown -
4 x 12

5) Leg Curls Only -
3 x 6-8

6) Hyperextensions -
3 x 15-20

7) Abdominals on Progressive Incline -
4 x 20.


The routine is fairly self-explanatory. it should be progressive and proceeded and followed by 10 minutes of vigorous static stretching or partner PNF stretching.

http://www.healthline.com/health/fitness-exercise/pnf-stretching#Overview1

You will notice that the routine combines elements of strength, power and muscular endurance, just what is needed for the football athlete.

I mentioned earlier that powerlifting training should be an adjunct, primarily for strength, while special drills should be done to develop power, flexibility, lateral movement and overall explosiveness. By explosiveness and speed, I mean, specifically, the attributes of abilities to move laterally quickly, turn rapidly, accelerate and decelerate rapidly, as well as, moving straight ahead in a quick, controlled manner. Many of these qualities are innate neurologically, however, the neurological and muscular system can be trained. This is evidenced by the facilitation of skill techniques, the improvement through form running and the muscle enzyme changes seen upon biopsy.

All of these factors can be collectively referred to as the development of motor pathways. In addition to weight training, certain exercises and drill can help facilitate this development. The following section presents information from European research on explosiveness and several fast foot drills we use that are designed to maximize agility, explosiveness and speed.

It is no secret that the European countries, particularly the eastern bloc, have done much more research on the physical aspects of sport, such as speed, explosiveness and agility. There are certain exercises, when performed at the right growth period (adolescence) that can optimally increase explosiveness. Elaborate European tests on youths aged 14-19 have found that the best exercises are the shuttle sprint backwards, the vertical jump, the bicycle movement while lying on the back and forward hopping for distance.

A fifth exercise that is particularly fine for football players is the 40 yard dash starting from a lying position, prone arms outstretched over head. The shuttle sprint backwards is done where the athlete sprints 10 yards backwards, comes back backwards, then goes 20 yards backwards, returns backwards, goes 30 yards backwards, returns backwards, then finally sprints 40 yards backwards and returns backwards. after this, the athlete jumps vertically for height 10 times.

For the uninitiated, this places tremendous strain on the quadriceps muscles. After this the athlete takes a short rest and then performs the lying bicycle 10 times for 10 second periods. Each period has a 5 second rest period in between. Thinking SPEED here is critical. The athlete then stands and does bounds for distance - 10 in a row.

A good athlete may reach 70-80 feet after all of this. The 40 yard spring starting from a prone position from a prone position with arms outstretched is better from an overall standpoint where total muscle development is wanted (abdominals), sprint effect and reaction. It would be very beneficial to defensive units.

These exercises are not done all the time, but are used for training variety in the conditioning phase. 

The Raw Story - Eddie Avakoff (2017)

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Volume 1 No. 4, 1936


April 2017



Eddie Avakoff, Owner.






The Raw Story:
An Argument for Ditching All of That Cool Weight-Room Gear
by Eddie Avakoff (2017)

The Squat is everything that's right in the world of weight training. A quote written on a wall inside Metroflex LBC reads - "The squat is the perfect analogy for life: It's about standing back up after something heavy brings you down." That sums it up right there. 

The Squat is a movement that can be deemed applicable training for just about any sport or endeavor. Squats test the strength of your legs, core, and anterior/posterior systems (depending on how you squat). Squats also test sheer explosive power. Squats are one-third of the sport of powerlifting, an enormous component of Olympic weightlifting, and the root of everything "functional." 

Squats have become the strength benchmark in the gym. "How much you squat?" has become as much of a validation as "How much you bench?" - a question that dominated the scene in the 1990's until the early 2000's. Funny enough, the squat was revered with the same validity back in the '70s and '80s, a classic age in the weight room. 

With the new-age rise of functional fitness, the squat has seen a resurgence in the mainstream community. And rightfully so. It's an all-encompassing movement that serves a purpose for just about any sport. Of course, much like the movement's exposure to the masses, niche equipment has also risen to the surface of mainstream training. This equipment is made for specialists of the movement, not for the masses. Although most of our one-rep maxes could use the additional stability of a belt, is it necessarily in our best interest to always strap one on?

What I'm getting at is specialized equipment designed to aid the squat has become a backbone of mainstream training with the squat. What should be saved for the elite specialists (highly skilled lifters who use these tools as a strategy into larger lifts) is now being overused by anyone, often for vanity and self-inflation. And there's a irony here. If someone's training the squat in order to build their core and their legs, yet they insist on using a belt, knee sleeves, Olympic shoes, wrist straps (to support the stress of a low-bar back squat?), an eight-foot bar and the whole nine yards how do they expect to place any stress on the body itself?

I mean, if the belt stabilizes the midsection, elevated shoes allow for an easier drop into the hole, and knee sleeves and the bar allow for a faster bounce out of the hole, then when does the body get to do any work? And that's what we're supposed to be training, right?

Now don't get me wrong. A specialist, like a competitive powerlifter, needs to know how to use this equipment to optimize their max-effort squat. But for those of us who train the squat as a raw primal movement, a tool to aid our pursuits in complete hybrid fitness, then this equipment might not be as much of an asset as it is to a specialist. I'm also not saying hybrid athletes shouldn't have these tools in their arsenal; they just should know how often to use each one.

What tends to happen to people who use this equipment day in and day out is that they begin to develop a dependency on the handicap that the equipment provides. "Sorry, Bro, I can't squat until I have my belt and my shoes," says every self-absorbed functional diva alive. If the name of the game is functional training, one should be open to squatting with a belt. without a belt, with shoes, barefoot, and with any additional equipment or just completely raw. The word "functional" implies everyday applicability, and when's the last time you needed a belt and special shoes to get in and out of a chair? (The one gray area in this argument is knee sleeves, which do add a stability aspect to one's knees, which might be more of an injury deterrent than a performance enhancer.) Nevertheless, a dependency is a dependency, so I personally aim at squatting with zero equipment as often as possible.

As athletes, we should still have a squat belt, shoes, sleeves, straps and other equipment in our repertoire. So when do we implement the use of these tools?

Well, it really depends on the goal of that training session. Let's say you're doing a squat workout, and as much as you want to blast your legs, you also want to build up your anterior chain. This is when using a high-bar squat with no belt is far more beneficial to you than a belted low-bar squat. Will you squat more without a belt and with the bar on a higher position on your neck? Probably not. But this is training and training is when you beat yourself up and make yourself stronger, not hide in an egotistical bubble of equipped lifting when you aren't even a powerlifter.

Let's say you hit a long run on Saturday, and come Monday's squat session your hips are very tight. Then you might want to open the hip flexors (by shortening the calf muscles) with some Olympic shoes. The elevation of the heel will allow for an easier drop into the hole, which can be rather troubling for us endurance athletes days after a long run or bike. Do I need Olympic shoes for every squat workout? No. Should I use them if I need that little extra boost when my body isn't 100 percent? Sure. Everything is fine in moderation.

The factor to be wary of, when using specialized training equipment, isn't necessarily the lack of muscle activation, but how much one will psychologically enjoy the ride at 105 to 115 percent of their true 1RM. Slap on a belt, some Olympic shoes, sleeves, wraps and a 330-lb squatter is suddenly chasing the 400's. Who wouldn't want that for a max-effort gain? But save those "superpowers" for a max-effort day every few months, where you get to suit up in the armor and test every possible pound you can muster. But on a day-to-day training regimen, the fastest progress and strongest muscular adaptations come from raw unadulterated strength, not how well one can push air into their belt.

The bottom line is this: There's going to be a day when the belt, the shoes, and even the sleeves won't be there. It will be just you and the weights. You and your own self-reluctance. When the time has finally come to face the weight in your most vulnerable unequipped, raw state can you sack up and make the lift? Or do you need your fancy belt and shoes? When this day comes and you fail the lift to yourself as well as those around you, those belted, strapped, ego-inflated sets will all be for nothing. You are only as strong as your weakest link.  

What's Wrong with the Skinny Man? - Dick Zimmerman (1939)

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From This Issue (November 1939) 




"Jack Spratt could eat no fat; his wife could eat no lean." Probably you never met Jack Spratt or his wife, the principle reason being that they are characters only of a nursery rhyme and of course did not actually exist in person as we so commonly visualize them. Nevertheless the childhood impression exists in our minds that the pair of them resembled their respective diets.


Somehow we assumed that Jack Spratt would naturally be lean and skinny, and that his wife, physically, would make three of four of him. And so these old lines of the nursery rhyme always conjured up a mental image of Jack Spratt and his wife as exactly similar to the circus headliners of the side show, the living skeleton or the fat lady - or the world's fattest lady, if you can believe the big voice of the "barker" who cries his wares in front of the sideshow.

 
The theory that all those who eat fat will be fat, and those who avoid fat will be thin, does not always hold good as more mature observation will prove. The fat lady may be fat partially as a result of sluggish glandular action, although usually the desire for sweets, fatty foods and for that matter any food to excess is directly responsible. Some are fat with only average eating, while exactly the same diet can keep others on the thin side. Because a man is skinny, does not necessarily prove that he dislikes sweets and high-fat foods or that he entirely avoids them. More than likely he doesn't enjoy being thin and has been eating considerable of fats and sweets, considered by many to be a way of putting on weight, however vain the endeavor.

The thin man who constantly overloads his stomach with fat, fried and greasy foods, believing that these foods will help him gain the weight he desires, may be upsetting his normal digestion and assimilation by consuming too much of these harder to digest foods. He may eat excessive quantities of sweets, sugars of all types, because he has heard that they are fattening, and may also drink copious quantities of milk and cream. This rich diet does not help him gain, may upset his digestive and eliminative processes and the thin man believes it's just his nature to be thin - that there is nothing he can do about it.

Perhaps you know enough about the failure of some men to gain weight to know why they do not gain with such a diet. They eat plenty of foods that would put weight on the person with a normal internal works, who had good metabolism, digestion, assimilation and elimination, but the thin man or thin woman does not keep the properties of the food he or she eats. He cannot assimilate it and store it for future use, as do those who so easily take on flesh that is superfluous. For ti's true that Jack Spratt and his wife might eat identical foods, identical quantities of those foods, with far from identical results. The wife could be fat and the man thin. This is not an excuse the average family can use, however. So often we see a fat wife and a lean husband. This is usually because the man is active and works, burning away all the carbohydrates, fats and sugars he consumes, while his wife is less active and puts on weight. But it's true that some gain easier than others, while many find it difficult to gain.

Our experiences with companions at dinner have shown us so often that the fattest are fat although they try to regulate their eating while the thin eat great quantities of everything. We have come almost to expect the leanest man at the table to make the biggest hog of himself or at least try to. This has always been true. Just as true in grandfather's day as it is in our own. Remember the old saying that many of us have heard our grandparents express when considering the phenomenon of why some big eaters were lean and stringy? "He eats so much that it makes him thin to carry it around!"

What then is the real reason that Jack is thin and his wife fat? The first truth is, some are born with a tendency to store up fatty tissue and will certainly do so, becoming fat if they eat more than their systems require for everyday sustenance. Fat is not always an inherited tendency, moreover it can come from inherited or acquired eating habits which exist in some families. Just the fact that your mother and father are fat does not give you an excuse to feel that you will be fat too, no matter what you do about it. It's the problem of every man or woman to regulate their own lives, their eating habits and activities so that they will maintain a healthy, attractive, normal body. What I am trying to say is, some persons gain weight more easily due to superior internal processes.

Those who enjoy eating all the foods they like, which are usually those of a fat forming nature may envy the person who is apparently gifted by nature with some factor of limitation which prevents them from taking on more than a moderate amount of fat no matter how much they eat. It's fine if this limitation takes place only after the desired weight has been obtained. But a host of young men regret that they are limited in obtaining a great deal more weight than they would like to have. Our correspondence would indicate that about 30% of humans are near enough normal in weight that they are satisfied. That another 20% are overweight to an extent that they desire to reduce, but there is a large group, about 50% of men in all, who want to be heavier, bigger and stronger. Some of these yearn for additional weight so earnestly that they would do almost anything to be heavier. Even to become fat if they could.

There is some sort of power of inhibition which prevents them from putting on much weight. It is believed by scientists of the present that this ability to eat an and everything without gaining weight is the result of very active glands. Few will become fat while their sex glands are active. [Pardon me?] It's usually after the entire system slows up, especially the sexual processes, that the man or woman becomes fat. [Sounds like a fine weight loss plan! Shed unwanted pounds with the Kama Sutra.]

Have you been reading the papers lately? [No, I'm too busy having sex and getting lean. I'll stop the crap now.] Have you noticed in how many cases sex hormones are used as a cure for all sorts of diseases after middle age? Even nervous disorders have been recently cured by an injection of sex hormones. It has long been noted that cancer attacks its victims rather late in life and now it is believed that sex hormone injections cause cancerous growths to remain in a latent stage at least. As I proceed with this article I hope to convince you that most of your failure to gain weight, or even an overweight condition comes about through the action of your internal organs and glands.

There is such a thing as normal weight. A weight that is at least within a few pounds of the right weight we should have for our natural type, inherited characteristics and bony framework. Normal weight is just what every man and woman should strive for. We have so often written that exercise normalizes the body, causes it to gain weight if needed and to lose if overweight. Few persons can understand this condition. They seem to think that if exercise will make you gain weight, then exercise could not make you lose weight. That is the same exercises. But they will.

The identical training system will cause the underweight to gain and the overweight to lose their surplus flesh, and the desired end result can be hastened through employing fewer repetitions with heavier weights for those who wish to gain, and much higher repetitions for those who want to lose, with the consuming of generous quantities of weight gaining foods for those who wish to gain weight and a limiting of such foods for those who desire to lose.   

The big mistake that most men or women make in trying to gain or lose is to gain that end entirely through diet. If overweight, it's necessary to so limit the fat forming foods in the diet, that the body is robbed of many materials it requires to normally live. While it's been proven that eating alone will not bring the twenty or thirty pounds the thin man would like to gain, we see examples all around us of men who have tried to gain solely through eating.

Some people don't know the difference between being fat and being well developed. John Grimek was being measured for a new suit one time out in Chicago. The tailor would take the measurement and then put down, big fat arm, big fat leg, big fat chest, thin waist. John happened to turn around and see the notations and he roared out in a voice that can be heard plenty far, "Say, what is this? I'm not fat!" It frightened the tailor considerably and he hastened to make a change in his description of the Grimek physique.

However, it would seem most thin men are trying to get fat, while what they really lack is bodily development. There is always a certain amount of fatty tissue present in the normal body, but it represents only a small part of the physical makeup which consists of one's normal weight. 40% of the bodyweight is usually muscular tissue. The undeveloped man is usually lacking here. One 20 or 25% of his weight will be muscular tissue. Fat is not nearly as heavy as firm flesh. This is well proven by the fact that all fat men can float, while few thin man can do so easily. A woman, who usually carries more adipose tissue than a man, can float readily enough. What the thin man needs is not more fat to increase his weight, but more muscular development. And this can be gained with a normal well balanced diet, without too many fat forming foods, too rich and frequently hard to digest foods.

If the internal processes are normal, if a demand has been made upon the body through proper exercise, it's easy enough to gain the desired weight through a health building diet, not just one that is designed to put on "weight" at all costs. The thin man is more likely to be underweight because he is not in good health. He may be anemic his blood impoverished, but more than likely his entire difficulty is the sluggish or improper functioning of his organs and glands.

Part of his lack of weight is in the quality of his blood, in his glands and the size of his organs. These internal processes should be built up through proper exercise, right eating and healthful living conditions. Their actual improvement in size will contribute more than a little to increased bodyweight, but their proper functioning will make it possible for any man to build up he muscular and fatty tissue that he needs to round him out.

Mr. Skinny Man, are you beginning to understand the lesson that I am offering you? Are you beginning to realize that it is not just more fried ham and bacon that you need and more lard and butter, but the good sense to bend your efforts toward exercising properly so that you can build up with a normal, health producing diet? You may have not the slightest ambition to be a star at sport, but you should be interested in improving your physique, your health, and your appearance. Regardless of your vocation, business man, salesman, lawyer, professional man or minister of the gospel, you'll be listened to with greater interest and respect, you'll put your ideas across better if you look like a real man instead of a caricature of one. You will gain your desired end, whether it is more business, a sale of goods, more patients, winning a law case, or saving more souls, if the people who listen to you can admire you and listen wholeheartedly to what you are saying, and not permit their minds to wander while looking at your Adam's apple or your double chin, depending upon whether you are fat or thin, and estimating other deficiencies of your physique.

Every man or woman should first cultivate personal pride. The man should want to look well in his clothing. And he has a right to be proud, very proud of ashamed of his body depending upon whether he has put work into developing it or shirked all such endeavors.

If a man has a big appetite and does not gain weight, it's evident that he is lacking in his process of metabolism, digestion or assimilation. For the benefit of those few who might not be familiar with these terms, metabolism is the process which prepares the food for later assimilation. Digestion also is a preparing process. Assimilation is picking up, choosing from the nearly digested foods on hand, to provide the body with what it requires to live, grow and be active as desired. If the food is not assimilated, it can mean that it does not contain the properties the body requires and it is not 'picked up' or it may be that it passes through the intestine and is eliminated in such a poorly digested state that it cannot be assimilated.

That's why we advocate eating a variety of good foods at meal times only. A good variety of fresh and natural foods, not necessarily a great variety at each meal, but the avoidance of eating ruts, changing the food so that the properties the body needs will be provided. Remember that, to a larger extent, we are what we eat. No one can build strength and muscle without the proper building materials. We recommend the thorough mastication of food for this permits the process of assimilation to do its work well. Hasty eating, and overeating constantly force the food to pass through the intestines in only a partly digested state. The food is partially wasted then. When some people take medicine to help them reduce, they lose some weight because the medicine hastens the food through the intestines where it is soon eliminated and cannot be assimilated, thus providing a surplus. But the man who wants to gain must give his organs every opportunity to assimilate all the food they require.

The rules of health work hand in hand. Good food to provide the body with the necessary building materials and proper rest so that the processes of the body can go on undisturbed and properly renew themselves during the resting period. The maintenance of a tranquil mind, because this is the greatest hindrance to proper digestion and assimilation if not maintained, and the right sort of exercise to improve the operation of all the organs, digestion, respiration, circulation, assimilation and elimination; to create demands upon the body; to cause nature to build more muscle which of course will result in more strength and weight.

Too many men are trying to build up on a starvation diet - on only leafy vegetables, fruits, nuts or food concentrates. When you want to gain solid muscular weight you must develop an appetite, develop active internal processes and then feed them with generous quantities of well cooked, palatable, muscle building foods. The best way to gain weight through diet is to consume not a fat producing diet but a muscle building diet. Then exercise sufficiently that this food is assimilated and you are sure to gain the weight you desire.




And now to exercise for the thin man.

The Bible said, "To him that hath shall be given." That's rather true in physical training. The man who is already healthy and has a fair share of muscle weight can gain rather easily. This magazine each month contains a large number of success letters. Most of these man have gained considerable weight and strength. Some have worked hard for their physical improvement. Others have gained it very easily. One man who visited us recently told me that he practiced with just four exercises a day, three days a week and gained 22 solid pounds in six months. That came too easily, for the average man could not gain with so little effort.

To gain the desired end of more muscular weight, just any system of exercise will not do for the average man. what the thin man needs to build himself up are exercises of a purely developing nature. The fat man needs a large quantity of exercises, particularly those of a high repetition nature and considerable exercise to burn up fat he has already accumulated. Forms of lighter endurance exercise and related sports pursuits may be recommended for anyone seeking to lose weight; however, this same type of exercise is not recommended for the thin man. What the thin man needs is less exercise, but of a sufficiently vigorous nature that it will provide internal changes. Not endurance work, but with sufficient resistance that it will build strength and muscle.

The thin man should also spend a bit more time of rest between each of these heavier exercises.

High repetitions are not needed in strength or muscle building. The best results in weight gaining are had with handling heavy weights for fewer repetitions. Only one or two a set is not enough. That will build great strength in the tendons and ligaments. toughen the muscles, but will not build sufficient of muscular size and shape. It's necessary to continue a movement for enough repetitions to draw the blood to the working muscles with its rich load of replacing and building materials. This would require at least 10 consecutive movements.

Heavy weights cannot be handled by most men for 10 consecutive repetitions. That's where the York Heavy and Light system comes into its own. Select a weight which is all one can handle for 7 or 8 repetitions. Almost immediately, perform the same exercise again with 10 to 20% less weight. Or another form of repetition would be to perform 3 or more series (sets) of five movements (repetitions) each with the key exercises.

If I were the man who wanted to gain weight I would try to exercise three times a week. Monday would be an exercise day. In line with out principle to exercise the muscle at least 10 times (repetitions) and yet be able to handle substantial poundages, I would proceed as follows: The program is simple enough and it brings into play all the muscle groups of the body.           

On Monday

Warm up with some sort of a half snatch, then . . .

1) Front Curl, palms up (that's a barbell curl), up to all the weight you can use for 7 or 8 reps. Rest, remove some weight, then 7 or 8 reps of the Backhand Curl (reverse barbell curl).

2) Regular Press, to a top weight for 7 or 8 reps. Rest, remove some weight, then 7 or 8 reps with the Press Behind Neck. Top weight for 7 or 8. You're probably seeing the idea here now.

3) Regular Rowing Motion (barbell row), top weight for a set of 7 or 8. Rest, remove some weight, then the Upright Rowing Motion, 7 or 8 reps with all you can handle. 

4) Deep Knee Bend, flat footed (power squat), same deal, same reps. Then Deep Knee Bend on Toes (um, not. Not me anyhow. Something knee dominant, maybe an Oly Squat or Front Squat or Hack Squat with Barbell. You get the idea, I'm sure. Same reps.

5) Regular Deadlift, without your limit poundage, but enough weight to give you a good workout at 10 reps. Rest, remove some weight, then do 10 hard reps of the Stiff Legged Deadlift (RDL, Semi Stiff Legged, I wouldn't use a true stiff legged after the 10 hard reg dead reps. If you can, more power to ya!)

If you are breathless after the squats and/or the deads, perform a breathing exercise. Pullover, Rader Chest Pull, light-ish flyes.  

You'll notice that this routine was before the popularity of the Bench Press, and may want to make a change in it.

On Wednesday and Saturday -

Some lifting (Olympic lifting) should be practiced:

Heavy Pressing, many sets of 2 to 5 reps.

Considerable Two Hand Snatching, for this more than any other exercise will increase and improve the action of the internal organs. 2 or 3 repetitions at a time, at least 10 sets.

If you are a bit interested in Weightlifting, five sets of Clean and Jerks on these two days.

On these two heavier days you can also perform a few more exercises (York used to refer to that as tinkering). But not too many and not too hard if you really want to gain weight.

This program, combined with the right eating and sufficient sleep, should help you gain muscular weight. Inactivity will increase bodyweight through fat. Hogs are confined, ducks or chickens are kept in restricted quarters if weight is all that is desired. but the bull or he heavy draft horse gains weight and strength through the combination of activity, work and the eating of plenty of wholesome foods.

Practice this brief training routine as I have outlined and I am sure you'll be agreeably surprised and pleased at the results you achieve over time. 















Goal Setting and Planning - Don Pfeiffer (1981)

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No one will deny the important role genetics plays in the development of a champion in any sport, including powerlifting. Champions like Mike Bridges, Bill Kazmaier and Don Reinhoudt have certainly been blessed genetically, but their success is due to more than having the proper physical inheritance from the heritage. They, and all other champions, are aware of the importance of setting goals and developing a plan to reach those goals. 

Any powerlifter who fails to set goals and develop an appropriate plan will never reach his potential. He can train for years and never rise about mediocrity. Setting goals is no guarantee that you will become a champion, but it is the first step in fulfilling your potential as a lifter. 

The first step in proper goal setting is to define exactly what your goal is. You must be very precise and clear in setting your goals. Say, for instance, that your goal is to win the state powerlifting championships in your weight class. Although this is a worthy goal, it is unfortunately unclear. After analyzing the situation you must determine how much weight you believe you'll have to lift in order to win the title and then break it down lift by lift. Then you have more clearly defined your goal.

It is not always a good idea to reach for the stars. Your goal may be to become a world champion in powerlifting, but is this a realistic goal? I'm not trying to limit or discourage anyone and the last thing I want is for someone to sell themselves short, but if your goals are unrealistic you can become discouraged and quit. In fact, you can actually become mentally and physically sick by pursuing an unrealistic goal. 

Take stock of your abilities and assess the situation. If you've been training consistently for five years and your best bench press at 181 pounds is only 250 it's very doubtful that you have the potential to become a world champion. This in no way means you're a failure. Lower your expectations somewhat, but set your goal high enough so that you'll have to work hard for it.

Next you must consider the time element. Using our previous example of wanting to become a world champion, and assuming you have the potential to honestly attempt it, it may take several years to accomplish. The only problem with having a goal so far in the future is it is easy to lose sight of it and once again become discouraged and quit. 

Here's what you can do. Keeping your main, or long range, goal in mind, set a goal defining where you want to be one year from now. If you can currently total 1800 as a super heavyweight, a realistic goal would be 2000 by the year's end. You must then analyze your strengths and weaknesses in the three lifts and set goals in each lift that will enable you to reach your year long goal of 2000 pounds. In this instance, a breakdown of 750-500-750 might be appropriate. At the year's end you would then set another 12 month goal, keeping your main goal of becoming a champion clearly in mind. 

Remember that even one year can be a long time and unless you receive some sort of reinforcement at frequent intervals you can once again lose sight of your goal and get discouraged and quit. You must learn to set sub-goals. That is, short term goals that will step by step eventually lead you to your goal of 2000 pounds. 

Every month or two you could set a sub-goal. You may want to increase each lift by a few pounds, or you could concentrate on one specific lift (never attempt to specialize on more than one lift at a time). By continually setting and meeting these short term goals you will find that your enthusiasm and motivation are kept at high levels. 

You must then learn to visualize your goals. In your mind you must actually see yourself squatting with 750, benching 500 and deadlifting 750. Unless you are able to convince yourself mentally, you will never be able to reach the goal physically. The more you believe in yourself, the faster you will reach your goals.

All of this goal setting is essentially worthless unless you have a plan. Plans outline the means by which you will achieve your goals. They set forth a course for you to follow. You wouldn't dare think of leaving on vacation without first planning exactly what to take and what route to travel. Nor would an army march off to battle without first laying down a plan for victory.

Likewise the powerlifter must learn to chart a course that will enable him to reach his goals. He must carefully plan out the routines that will bring about the desired progress. Even more importantly he must learn to analyze his workouts. He must determine which principles and training methods bring success and those which bring failure. Obviously, he must employ the principles and training methods that bring success and avoid those that bring failure. This point may seem to obvious, but countless powerlifters use the same unproductive routine workout after workout because they are either afraid to change or too lazy to analyze their workouts and make the necessary changes. No plan of attack is going to be perfect the first time. If you want to reach your goals you must learn to make the necessary changes to your plans.

Finally, no matter how good your plan of attack is you will not achieve your goals unless you put your plans into action. Dreaming will get you nowhere. 

Don't waste another minute. 
Set your goals,
plan your course of action, and then
get going immediately. 

Do It Now!   














 

Body-Specific Training - Lee Boyce (2017)

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More Articles From Lee Boyce:



You've heard it from your mom your whole life: You're special. And you are, as far as weight training is concerned, anyway. Every body is different - some respond well to one kind of exercise, while another exercise can be downright dangerous. For the best long-term gains, you need to find which exercises are the most effective and safest for how you're built. The following two routines will help you on this journey, offering examples of how a taller, long-limbed guy can train for the best results, and how a shorter, stockier man should go about it. 


How It Works

If you 6' or more, with long arms and legs, you're going to have trouble with classic barbell exercises like the bench press and back squat. You're simply not built to perform those lifts efficiently. You'll likely do better with the dumbbell bench press, which allows your hands to move freely, making for a safer and more comfortable movement pattern for the shoulders and elbows. At the same time, front squatting will be easier on your lower back and will allow you to squat deeper.

Stockier guys, around 5'10" and shorter, who have naturally broader shoulders and shorter limbs, may need to extend their range of motion on certain exercises to activate the most muscle. Bulgarian split squats will stretch out their hips while working more leg muscle. They can also take advantage of ab rollouts. Because short arms don't have to reach far, rollouts won't overextend the lower back as they can on a tall guy.


Directions

Choose the workout that's appropriate for your height and limb lengths - for example, if you're 6' or more, go with the taller-man workout; if you're built like a D battery, use the other routine. Exercises marked "A" and "B" are alternated, so you'll do one set of A, rest as needed, then one set of B, rest, and repeat until all sets of the pairs are completed. 


Tall-Man Workout

1A) - Front Squat, 4 sets of 6-8 reps
alternate with
1B) - Low-Incline Dumbbell Press, 4 x 6-8.

2A) Close-Grip Chinup, 4 x 8-10  
alternate with 
2B) Reverse Lunge From Deficit, 4 x 10 each leg - 
Hold a dumbbell in each hand and stand on a box or other platform that's six to eight inches above the floor. Step backward off the box and drop into a lunge, lowering your body until our front thigh is parallel to the floor and your rear knee nearly touches the ground.

3) - Dumbbell Angled Press, 4 x 10
Grasp a light dumbbell of kettlebell in each hand and, keeping your lower back slightly arched, push your hips back until your torso makes a 45-degree angle. Hold the weight at shoulder level as you would to do a normal overhead press and then press it at that angle. Hold the end position for a second or two.
 

 
 Short-Man Workout

1A) Deficit Deadlift, 4 x 10
Place a weight plate or low box on the floor and stand on it with feet hip width so you're raised two to three inches. Roll a barbell up to your shins and bend down to grasp it outside your knees. Keeping your lower back in its natural arch, extend your hips to stand up with the bar in front of you. 
alternate with
1B) Weighted Dip, 4 x 10

2A) Bulgarian Split Squat, 4 x 10 each leg
alternate with 
2B) Suspended (ring) Pushup, 4 x 10

3A) Straight-Leg Hip Thrust 4 x 12-15
Lie on your back on the floor and rest your heels on a box with legs extended. Brace your abs and deive your heels into the box to raise your hips so your body forms a straight line.
alternate with
3B) Ab Wheel Rollout, 4 x 8

4) Turkish Getup, reps for 5 minutes.



















Continuous Compound Sets - Gene Mozee (1994)

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All bodybuilders experience periods when they can't seem to make any improvements to their physiques regardless of how hard and how regularly they train. When I began training, I gained more than 30 pounds and tripled my strength in six months. Then I hit a sticking point that lasted several months. I soon became discouraged and stopped training altogether. I just didn't know how to break through the progress barrier. I added exercises, performed more sets and tried to increase my poundages, but nothing seemed to get me going again.

Many months later, when I started working out again, I had the good fortune to train under Mr. America and Mr. World John Farbotnik, who taught me how to blast past sticking points and keep making progress. In less than six months under Farbotnik's guidance I gained three inches on my arms and five on my chest, and I upped my bench press poundage to 350. I also gained 25 pounds of solid bodyweight. 
 
Not everyone has the opportunity get firsthand training advice from a bodybuilding superstar who's also as great a teacher as Farbotnik, Vince Gironda, Bill Pearl, Clancy Ross, Frank Zane and Arnold Schwarzenegger are. Even so, magazine articles like this one make workout methods available to everyone. The following routine, which has been used by many bodybuilders I've known, is one of the most productive techniques for pushing past plateaus. 
 
 
The Simple Solution
 
For years when bodybuilders hit a plateau and their muscles refused to improve, the recommended cure was usually to take a break from training for a couple of weeks. This wasn't always effective, however, and some people had difficulty getting back into a regular training groove after the layoff. 

A better solution, in my opinion, is to radically change your routine after a few days off, rather than laying off completely, and I can't think of a better way to break the monotony than a technique called Compound Continuation Sets, or CCS.

CCS involves performing two different variations of the same exercise and using two different poundages in the same extended set. During the first part of the set you use a heavy weight for low reps, giving the target muscles the benefit of power and mass training, and for the second part of the set you switch to a variation of the same exercise, using a lighter weight for a higher rep range. 
 
In my discussions over the years with Larry Scott, Robby Robinson and others, they all agreed that a muscle must be pushed to the limit of its contractile ability, forcing you to work beyond what you thought was your limitation - grinding out those final two or three reps that are the most productive. 
 
Conventional set/rest/set training allows you to benefit from one or the other part of the compound continuation set, but not both. For example, when using one of the set/rest/set methods, you might do 5 sets of 6 reps of an exercise, resting between sets, and then perform 5 sets of 10 to 12 reps of a variation of that movement with less weight, again resting between sets. 
 
With CCS you alternate the heavy and light movements, doing one round of each without pausing, for one complete two-movement set. For example, you do heavy standing dumbbell presses for 6 reps and without resting pump out 10-12 seated alternate dumbbell presses. After that you take a one minute rest and then work through another sequence of heavy standing dumbbell presses immediately followed by the seated alternate dumbbell presses, and you repeat this combination for three to five total sets.
 
The combination of heavy and light enables you to hit the target muscles more thoroughly. The heavy part of the set triggers a greater number of muscle fibers to act and also helps strengthen the ligaments and tendons, which increases your strength and mass. The second part of the combination set increases the flow of blood and nutrients into the capillaries that feed your muscles, which thoroughly pumps them up. You get the best of both worlds with essentially one exercise. 
 
 
The CCS Total Body Challenge
 
Use the routine described here three days a week, taking at least one rest day between workouts. For every bodypart warmup with a few sets of the heavy-reps (first) exercise. As for the work sets, intermediate bodybuilders should stick with the low end of the set range (3), and more advanced trainers can do 5 compound sets. 
 
Here's a rundown of how to perform the various movements: 
 
Chest - 
Do a few warmup sets of medium-grip bench presses. After a short rest, take a slightly wider grip and do 6 reps with a heavy poundage followed immediately by a set of close-grip bench presses for 10-12 reps. After a one to two minute rest fire off another round without pausing between the exercises longer than it takes to change the weight. The combination of the two bench press variations works the entire pectoral area.

Thighs - 
Do a few warmup sets of full squats. After a short rest add weight and perform 6 heavy reps, then, stopping no longer than it takes to lower the poundage, do 10-12 nonlock squats with your heels raised on a block. Nonlock squats are squats in which you don't allow let your thighs fully straighten at the top of the movement, stopping instead two inches from lockout. This keeps continuous tension on your quadriceps and gives you a massive pump. Rest for one to two minutes between compound sets. 
 
Back - 
To widen your upper back and thicken your lats and serratus muscles use two versions of the basic lat pulldown, starting with medium-wide-grip pulldowns for 6 heavy reps and switching immediately to the close-grip variety for 10-12 reps. Hold your rest to no more than 60 seconds. 
 
Delts - 
To perform standing side raises for this routine, begin with the dumbbells at the outsides of your thighs and raise them all the way overhead. Do 6 reps with as heavy a poundage as you possibly can, grab a lighter pair of dumbbells, sit on a bench and perform 8-10 reps, raising the weights to about ear level. Rest no more than one minute between compound sets on this one. You can use a little body motion to help you handle the heavier standing raises with a bigger weight, but perform the seated version very strictly, tensing your delts forcibly when the dumbbells reach ear level.
 
Biceps - 
The compound set of incline dumbbell curls will add mass and carve up your biceps. Sit on a 45-degree incline bench, take a dumbbell in each hand with your palms facing forward and curl the weights all the way up to a full contraction. Lower back down until your arms are straight again and repeat. Do 6 reps, then switch as quickly as possible to a lighter pair of dumbbells and perform a set of incline outside curls. Start with the dumbbells at your sides with with your arms straight, your thumbs facing the front and your palms facing each other. Curl the dumbbells out to the sides of your body while turning your palms up, supinating your wrists, until the weights touch your delts. Lower back to the starting position and repeat for 8-10 strict reps.
 
Triceps - 
Be sure to warm up your elbows and triceps ligaments with some lights sets of lying barbell triceps extensions. After a short rest move on to the heavy part of the compound set. Lie on a flat bench with the barbell pressed above your chest and your hands 10-12 inches apart. Bend your elbows, lowering the bar behind your head to the level of the bench, and then immediately press the bar back to the top until your arms are fully locked out. Do 6 heavy reps and then, taking no rest, grab a lighter barbell and perform lying barbell kickbacks for 10-12 reps. Start with the same grip as you used to the extensions and get into the bottom position of that movement with your arms bent back behind your head. Now push the weight straight back, parallel to the floor, until your arms are fully locked out. Then return to the starting position and repeat.
 
This is a rugged program but it's highly effective for shocking your muscles out of a slump, and you can complete in about 1.5 hours. It hits every major muscle group thoroughly, and the refreshing change jolts stubborn bodyparts into new growth, enabling you to cruise through a sticking point without wasting time on a forced layoff from training. 
 
Remember to complete both parts of each compound set before you rest. Gradually cut the rest between compound sets to no more than 45-50 seconds. 
 
It's also important to go all out during the second movement of each compound set, relentlessly squeezing out those final reps until you can't possibly get any more, for a maximum of 10-12. 
 
So, the next time you reach a no-progress plateau, push yourself beyond it with compound continuation sets for six to eight weeks and break through to new and faster gains. 
 
 
Complete CCS Routine
 
Warmup - 
Bent-Knee Leg Raises, 1 x 30-50. 
 
Chest - 
Medium-Wide-Grip Bench Press, 3-5 x 6 reps
Close-Grip Bench Press, 3-5 x 10-12.
 
Thighs - 
Full Barbell Squats, 3-5 x 6
Nonlock Barbell Squats, heels raised, 3-5 x 10-12.
 
Back - 
Medium-Wide-Grip Pulldowns, 3-5 x 6
Close-Grip Pulldowns, 3-5 x 10-12.
 
Delts - 
Standing Dumbbell Side Raises, 3-5 x 6
Seated Dumbbell Side Raises, 3-5 x 8-10.
 
Biceps - 
Incline Dumbbell Curls, 3-5 x 6
Incline Outside Dumbbell Curls, 3-5 x 8-10.
 
Triceps - 
Lying Barbell Triceps Extensions, 3-6 x 6
Lying Barbell Kickbacks, 3-5 x 10-12.
 
Cool Down - 
Bent Knee Leg Raises, 1 x 30-50.
Calf Machine Raises, 3-5 x 15-20.    

The High Protein - High Set Program - John McCallum (1967)

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Originally Published in This Issue
March, 1967


We're going to depart from the standard this month and venture into something a little more unusual. You'll find this new program a lot different from what we've been doing in the past. You'll also find it tough and very, very demanding. But if gaining size and shape is your aim at the moment, you'll also find it incredibly effective.

If you do it properly, that is. 

You'll note from the title of this article that there are two distinct segments to the program - high protein and high sets. If you push either on and neglect the other you're doomed to failure before you start. Both segments are of equal importance, so don't hang up on just one of them.

Remember - do the thing properly or don't do it at all.

Let's take the high protein part first.

It should be obvious by now to any reader of Strength & Health that protein - lots of it - is the one essential ingredient for building big muscles. There's no way out of it. If you wrap yourself around a daily abundance of good protein you'll build muscle. If you don't, you won't. It's as simple as that.

An abundance of protein, by bodybuilding standards, bears absolutely no resemblance to its parallel in medical circles. The amount of protein recommended by the medical profession for the average man won't build big muscles. It'll keep you in good health but you won't grow 18" arms on it. This article, however, isn't for the average man. I'm not selling anything, so I can be honest with you. If you're just interested in maintaining good health, then quite frankly you've wasted your time reading this far. But if you're interested in bulking up to your maximum size and strength, if you're interested in building a collection of muscle like Reg Park, or Bill Pearl, or John Grimek, then read on. This could save all your bodybuilding problems.

Remember for now - and don't forget it - an abundance of protein is an absolute essential if you want to build muscle. 

There's lots of protein supplements on the market. Most stores are jammed with them. Some of the supplements are better than others. Most of them aren't worth the bags they're packed in and they're too expensive.

You don't need to kick your grandmother out to work just to buy protein supplements. You can get a good, moderately priced protein and mix it with ingredients found in any supermarket to make a muscle building drink more effective than highly-huckstered junk at 10 times the price. 

There's a weight gaining supplement that I like. I call it the "Get Big Drink." A lot of men have used it and they all gained weight. Some gain up to a pound a day on it. The recipe was published in Strength & Health some time ago, but I'll repeat it for those of you that haven't got it: 

Pour two quarts of whole milk into a bowl and add at least a day's supply of Hoffman's Gain Weight. Add more than a day's supply if you want to gain weight faster. 

Now add two cups of skim milk powder and blend it. 

Next add two eggs, four tablespoons of peanut butter, half a brick of chocolate ice cream, one small banana, four tablespoons of malted milk powder, and six tablespoons of corn syrup.

Blend the ingredients together. Pour the mixture into a plastic jug and keep it in the fridge. 

That much of the Get Big Drink contains approximately 200 grams of the best protein you can get and about 3,000 calories. There's be about 10 glassfuls in the jug and you drink it all in one day. Don't try to drink it in one sitting and don't drink it in place of your regular meals. Spread it out over the day. You should take a glassful every hour or so.

Mix up a fresh batch every day and drink it seven days a week. Don't cheat on it. You're only cheating yourself. This supplement will make the difference between gaining slowly and along with a crummy build and a fast smooth ride to the thick powerful body you want. 

So much for the high protein. The other part of the program is high sets and we'll deal with that right now. 

By high sets, I mean 15 sets of each exercise. This might seem like a drastic departure from the conventional 3 to 5 set program, but when you combine it with a high protein, high calorie nutritional jolt it produces great results for short periods of time.

A high set workout is pretty tough. You'll have to use a split program or you'll think you've been worked over by the Mafia. Train your arms, chest, and shoulders one day. Legs, neck, and back the next. This means working out six days per week - three days on each section - but it's only for a short time and it's worth it. 

Do it like this: 

1) Situps - 
Do 1 set of 25 reps. This will keep your gut in line while you're getting big and bulky.


2) Press Behind Neck - 
Start with a moderate weight for 6 reps as a sort of warmup. Rest two or three minutes. Add weight and do another set of 6. Take another two or three minute rest and then jump to your best weight for 3 sets of 6 reps with about three minutes rest between sets. 

Force the poundage on these heavy sets. Most of your eventual success will depend on your ability to lift heavy weights. You can't really expect 18" arms if your sister can outlift you.

Now drop the poundage down and start doing sets of 8 reps. You'll do 10 more sets for a grand total of 15. 

Don't worry about the weight for these final 10 sets. Just concentrate on getting the best pump you've ever had in your life. Do each rep moderately slow in very, very strict style. You should be pumped up like a barrage balloon when you finish.

The business of resting is of prime importance here. Take just 30 seconds rest between these sets. No more, Any longer will destroy the maximum pumping effect you're striving for.

You'll find you won't rest up properly in 30 seconds. You'll have to keep dropping the poundage in order to finish the full number of sets. Drop 10 pounds every set if you have to.

Remember - the weight isn't important for the final 10 sets but the pump is.


3) Bench Press - 
Do this the same way as the Press Behind Neck. Work up heavy for the first 5 sets of 6, then drop the poundage way down for the final 10 sets of 8 for maximum pumping effect.

Use a wide grip. The idea in this case is to throw most of the work on the pectorals. Do this properly and you'll draw more attention than a topless waitress. 


4) Curls - 
Do these the same way. 5 sets of 6 very heavy. 10 sets of 8 very light and strict and no more than 30 seconds rest between the light sets. 


5) French Press (standing triceps extension) - 

Same as the others. 5 sets heavy. 10 sets light. 30 seconds rest between light sets. 

That completes the upper body work. Your arms, chest, and shoulders will be tired and thoroughly pumped, but you shouldn't experience any overall exhaustion. You should be back to normal an hour or so after the workout. 

You'll find your strength increasing rapidly as your body weight climbs. Push the poundage hard on the heavy sets. You'll be able to work into impressive weights in a fairly short time.

Remember to maintain rigid style on the light stuff and no more than 30 seconds rest between sets. Think size and shape into your muscles while you're training. 


On Tuesday, Thursday, and Saturday, do the following: 

1) Leg Raises - 
1 set of 25 reps.


2) Squats - 
Take a moderate weight for your first set of 6 reps. Increase it for another set and then jump to your best weight for 3 sets of 6. Take about three minutes rest between sets.

Now drop the poundage way down and do 10 sets of 8, dropping 10 pounds a set as you tire. 

Do 10 pullovers with a very light weight after each light set of squats. Go straight from the squats to the pullovers, back to the squats, back to the pullovers, more squats, etc., etc. Take very little rest between sets. Just enough to get your breath back.

Push extremely hard on the heavy squats. You should be convinced of their value by now. Start shooting for 500 pounds as an exercising poundage.

Do the light squats smooth and slow in very strict style.

Squats are still number one for gaining weight. They'll pack enough meat on you to stock the average butcher shop if you do them properly. Give them the special attention they deserve.


3) Calf Raise - 
Do these 15 sets of 10 reps. Take 30 seconds rest between sets. Start heavy and drop the poundage as you tire.


4) Resistance Exercise for Neck - 
Start by pressing your hands against your forehead and levering your head back and forth for 8 reps. Now clasp your hands behind your head and do the same thing for the muscles in the back of your neck. Take 30 seconds rest between sets, and alternate back and forth for 10 sets each.

Few bodybuilders give their neck any attention at all. Bulk up yours and see what it does for your appearance.


5) Rowing - 
Do this in the same style as the squat. Work up heavy for the first 5 sets of 6, and then work light for the final 10 sets of 8.

Take a close grip and pull the bar to your lower abdomen. Pull your head back and arch your back as the weight approaches your abdomen. Lower your head and round your back when the weight goes down. Don't rest the bar on the floor. Get a dead hang pull to stretch your lats.

Work hard on the rowing. You can bulk up your back to billboard size if you want to. 

That completes the routine. Again, you should be extremely pumped when you finish and back to normal energy an hour or so later.

Don't be frightened by the apparent severity of the program. You'll note there's only five major exercises in each section. With so few exercises and the short rest time between sets you'll find you can get through your workout faster than usual despite the high sets.

Again - take the Get Big Drink in the suggested quantities. You simply won't gain without it. 

Consume enough protein and do the workout properly and you can look forward to startling gains in size, shape, and strength. You'll completely revamp your appearance in a very, very short time.

The basic program will suit most men. A few trainees need special attention. If you run into difficulties, write me care of the magazine and we'll work out something individual for you.    

Reminiscences of Great Strongmen - Tromp Van Diggelen (1952)

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Check into Joe Roark's Iron History Forum! 
Megatons of Information Over There.
Note: Your Real Name will be required for access. 



Last year John Grimek wrote me: - "If I ever come out to South Africa one of my chief reasons would be to hear some of those wonderful stories which you can tell." Of course, the one and only John Grimek was referring not only to my stories of the many wonderful "Men of Might" I have known, but to the hair-breadth escapes I have had while elephant hunting, and a few close calls with wounded lions and buffalo. Yes, after John had won the Mr. Universe title in 1948 (I was one of the judges) we got to know each other pretty well, he and I.

George Hackenschmidt and I told each other many a good yarn. To listen to Hackenschmidt talk about his amazing career is something out of this world, for he has defeated all the great wrestlers I knew in my early days, and the way he tells of his victories over such giants of strength as Madrali, etc., is really entrancing. There is a complete absence of conceit; his accounts are just plain statements of fact and never was there a less conceited man than the REALLY great "Russian Lion." Despite my great experience of strongmen over the past fifty years he will always remain, in my opinion, not only the greatest wrestler of all time but also the greatest heavyweight "athlete." He was not as strong as Görner, but his whole appearance and all-round athletic ability and "quality" struck me as beyond belief when I first met him (when I was only a lad of 16), and this impression has never been altered by anything I have sen in the fifty years I have been so intensely interested in "Men of Muscle." My three proteges Josef Steinbach, Max Sick and Hermann Görner were all world-beaters: Görner and Steinbach were both stronger than Hackenschmidt, and Max Sick was more "wonderful" but nevertheless none of the three had that really terrific "class" that made such an unforgettable impression on my mind.

These reminiscences are coming to you, dear Ironmen of the World, because Joe Weider in a recent letter happened to say: - "I know you have much information about the old-timers and I am sure our readers will like to read about your experiences etc." Well, friends, if I bore you don't blame old man Tromp. Just write and tell Joe that you want to throw a brick at me, I'm thousands of miles away from the USA so the brick will have to be a "flying saucer." 

Perhaps it will be a good plan to first tell you something about those three Supermen with whom I was intimately associated. 


  Steinbach, 1906 Olympic Games


 Josef Steinbach and I met each other under rather unusual circumstances. As a matter of fact I was standing on a table in a "Bier-Keller" in Vienna when we first met. I agree it is not often that you are introduced to a man while you are standing on a table. It was way back in 1904; I was reporting a big wrestling tournament for the "Illustrierte Athletik Sportzeitung" of Munich and after the finals we were all drinking nice cool Pilseners when the band of giant athletes around me insisted that I should strip and do my 'Musical Muscle Control" act to the waltz which was being played as only those Vienna Orchestras can "put it across." I had often done this act of mine at the request of wrestlers in various big cities in Europe, for I was probably the first man to really make all his external muscles dance in strict time to music. Without being concerned I must say that I have never seen anyone else do this stunt quite as efficiently as "exactly" as I did it and still do it.

Well, on that night in Vienna I was bowing to my strongman audience in acknowledgement of their appreciation when a mighty big and strong hand smote me on my shoulder and a fine deep voice said: - "Junge, Junge dass war wunderbar so etwas habe ich noch nie gesehen, wenn Strauss noch lebete hätte er sich entweder tod gelacht oder hätte er Dich mit ein Lorbeer Kranz belohnt." (Boy, that was wonderful, I have never seen anything like it before, if Strauss had still lived he would either have laughed himself to death or he would have rewarded you with a laurel wreath.) The compliment was a doubtful one but when Hitzler (the Munich Champion) jumped up and said, "Tromp, let me introduce you to Steinbach," I was enthralled, for the great Vienna strongman was a hero in my youthful eyes and he was certainly the strongest man in the world.   

There and then started a friendship between the young Boer from faraway Africa and the wonderful man who seemed to defy gravity itself when he handled masses of iron. I Josef's company I met all the "greats" of Vienna and believe me I'm not at all sure that those men could be defeated by any team today for sheer strength.

It is, of course, difficult to make comparisons because today we have far better barbells. Discs (plates) were almost unknown then, and we have more scientific training methods as well as a greater understanding of the "science" of the Iron Game. Perhaps it was just because of the lack of "science" that those men were so strong, their barbells and dumbbells were clumsy, the bars lacked "spring" and liveliness, there was no proper "balance" but the terrific "do or die" temperament was there in big measure and the weights HAD to go up even if they were not the magnificent "Olympic" type we use today. In this way those bighearted, big-muscled men became STRONG just because it needed more strength to put 300 pounds above your head then than it does today with our greater understanding and our better apparatus.

Steinbach impressed me so from the very first that I never missed an opportunity to give him a "boost" in the notes I used to write for the "Illustrierte Athletik Sportzeitung" and surely he was a worthy man to write about for his strength was so colossal that I could not imagine there was anyone to measure up to him. There were, even in those days, rumors about the Greek amateur Tofalos (in the photo above - #700), who was reckoned so unbeatable that the Greeks looked upon him as a sort of god. Even today, when I tell them that I once had a protege who actually made the great Tofalos look cheap they just won't believe me until I show them the proofs.

There was another budding strongman coming along then by the name of Karl Swoboda but he had not yet taken the Iron Game seriously. He was then only 22 years old but he looked as if he would be a colossus of might some day. When the very great Karl Witzelberger got Swoboda into real training a couple of years later thing DID happen, but I will tell you more about him later. Anyway, long before he jerked 400 pounds I wrote that he would surpass this figure and he did by a good margin eventually.

Amongst our training pals were Witzelberger who later did a two hand press of 300 pounds and correct military one hand press of 162 pounds. (Who on earth could do that today!), Grafl, who never really had technique but who was to become world's amateur champion in due course because of his sheer brute strength, and his minute and very able little coach-man Emil Kliment who, though weighing less than 130 pounds at that time, often jerked his double bodyweight during our training bouts.

Note: More on the One Arm Military Press (and poundages) in Alan Calvert's book "Super Strength"

around book page number 72 -

http://crasseux.com/books/super_strength.pdf

Steinbach trained as only a really gifted Man of Iron can train, and when I left for Saxony where I was studying at the Freiberg Mining University, he wrote me of his progress and I wrote him letters of appreciation and encouragement and gave him some of the tips which I seemed always able to give to those who really wished to get the most out of themselves. A year later, towards the end of 1905 I again spent a few weeks amongst the greats of good old Vienna and here are some of the authentic lifts which Steinbach did in my presence (not all on one night, of course) -:

One hand clean and jerk - 234 pounds (world's record then)
Two-hands Continental jerk - 390
Two hands press - 328
Two dumbbell press - 310
Two dumbbell jerk - 340

Are you surprised that I considered him to be a world-beater and that I told him he would easily beat the Greek Tofalos? After all, Steinbach had won the World's Amateur Championship soon after we parted in 1904 and then he beat our gigantic pal Grafl, while before we met again in 1905 he had again won the World's Championship, this time having our very strong friend Witzelberger as runner-up. Görner was only a lad then so we had not dreamt of a stronger man than Josef coming along.

Steinbach was a very strong man even in those days and always weighed over 250 pounds at a height of 5 ft. 10 in.. His waist was big, never being under 40 inches, but then his chest was just over 50 inches. As biceps go nowadays his were not really big for they never reached 18 inches, but he had fine calves, measuring a full 18-1/4 inches and his thighs were 28-1/2.

The most amazing thing about Josef was his terrific ENDURANCE, and if you had seen the clumsy barbells and thick bars he used you would wonder all the more at what that grand Iron Man did. I saw him press 300 pounds quite correctly and without much strain FOUR times before he put the weight down quite gently almost without a bump. He also jerked 374-1/4 pounds five times! I wasn't there that time but the information is correct. I saw him press 260 pounds twice while sitting in a chair; try this if you are in the heavyweight class, it is REALLY good for those triceps.

Steinbach and Tofalos did eventually meet at the Olympic Games held at Athens (see photo above) in 1906 and my pal didn't win.

Note: For a much more in depth and well illustrated book on the lifting at those Games, see:
                   

Thanks to Gherardo for producing this book! He's a member of long standing at Joe Roark's Iron History website (that link up top)  . . . if you dig this stuff you'll get lost over there.  





He (Steinbach) made Tofalos look silly when he got really angry. I think I cannot do better than to use the words of my good friend W.A. Pullum, the marvelous British lifter and historian, to whom I entrusted the welfare of my greatest discovery (the "strongest of them all," Hermann Görner), when I sent him to England.

Here is what this expert says about the meeting of these two terrific specimens of the Iron Game: -

"The single hand contest on April 26th was won by Steinbach with a lift of 168-1/2 pounds on a long-handled dumb-bell. The next day the two hands lift was taken, but before the event was decided an organized demonstration was made by the crowd (this was in Athens, Greece, remember) on the grounds that he was not an amateur (an allegation entirely false). This would probably not have upset him so much as was intended but for the fact that he was already emotionally unstrung through just having received notification of the death of his son. The two things added together, and therefore he obviously didn't enter the lists under the best possible conditions, making only 300 pounds under the circumstances.

Tofalos of Greece, the national hero (winner), did 314, being permitted to lift on his own bar - also in a style to the chest that was very much otherwise than "clean."Steinbach had got a grip on himself, however, by the time Tofalos had been pushed home in this manner and altho' it could make no difference to his own position (2nd) he asked to be permitted to attempt to lift the 314 pounds on Tofalos' bar. This was allowed, whereupon, lifting savagely, Josef pulled the weight in perfectly clean, then JERKED IT OVERHEAD SIX TIMES IN SUCCESSION!

This was the real Josef Steinbach now on show, making everyone realize how lucky had been Tofalos - even with all the favor shown him - to get registered as the winner."

Round about these years Arthur Saxon was filling the music halls with his amazing brothers in a positively terrific Strong Act which was far more genuine and positively amazing than anything that had gone before. Practically every night Arthur would bent 336 pounds (nearly everyone believes that he once did 371 pounds but this is NOT correct).

It was in 1908 when I first wrestled young Hermann Görner at the Atlas Club in Leipzig that I got to know more about Arthur Hennig (Saxon's real name), and I realized that he was NOT the strongest man in the world but that my own protege Josef Steinbach (whom I had encouraged and boosted so much while he was an amateur) would quite easily defeat him in a professional match. 

I went to see Josef and told him I knew and, when I was back in London, he wrote me that as he was now professional I simply must challenge Saxon on his behalf. There was a great deal of newspaper talk, and more than once Saxon published statements that he would accept our challenge, but I knew all the time that the match would never really take place for Saxon knew far too much about the game to imagine that he had a chance against Josef. 

To tempt him we put in four one-handed lifts, but it was all to no purpose, for Arthur evaded the issue by going to the USA. Of course, few of the Public knew that Arthur and his two brothers had more than once practiced together at the famous old Vienna weightlifting club "Turk Wien D'Eisermen" which was founded by the enormously strong Wilhelm Turk and later had its headquarters at Swoboda's restaurant. It has been said that there was not enough money in the match to make it worthwhile for Arthur, but this was not correct, for we challenged him for £1,000which in those days was real money and even then represented 5,000 dollars. 

Here is our final challenge, read it, and you will agree that we did not fear Saxon's one-hand lifting in any way. This is what appeared in the English Physical Culture Journal "Health and Strength" on the 12th March 1910: 

Challenge to Arthur Saxon

"I, Josef Steinbach, of Vienna, hereby challenge Arthur Saxon (Hennig) to compete with me in lifting weights to decide the Professional Weight-lifting Championship of the World. The lifts to be as follows: 

One hand bent-press
One hand jerk
One hand press (military position without bending the body)
Two-handed press (two dumbbells)
Two-handed press (barbell)
Two-handed jerk (barbell)

p.p. Josef Steinbach
(Tromp van Diggelen)" 

After Hermann Görner, I would still nominate Josef Steinbach to be the strongest man I ever knew. He most certainly looked the part of a really great Strongman and he really was one of the greatest of all times.   
       
He was born in Horschau near Pilsen in 1879, and when he passed away nearly sixty years later I lost a true friend and the world lost a man whose name will never die as long as our manly sport of Weight-lifting is practiced. 

The Value of Unscientific Training - Greg Sushinsky (1990)

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We live in an age of science.
Supposedly.

And bodybuilding in our age has felt the impact of this. We have workouts which are claimed to be scientific, routines which are formulated via scientific principles, incorporating the latest scientific data, directly arrived at from the disciplines of physiology, kinesiology, biochemistry, and even medicine.

We have machine training, advanced scientific exercise techniques, and all kinds of information that, it is claimed, is as close to exact formulations as we've ever had for working out, eating, and gaining muscle, for any bodybuilder who will avail himself of this.

We supposedly are so close to absolute certainty in bodybuilding training and nutrition that some would like to regard bodybuilding itself as a science. So, what's the problem with this?

The problem, for many bodybuilders, is that this type of information, however well-intentioned or even theoretically alluring, fails to deliver the kind of results most of us are striving for.

How about one-set training?
How about only heavy weights building muscle?
How about the pump having no training value?
What about the superiority of machine training?
What about the same sets, reps and exercise for everyone?
How about precise, calorie-counted formulaic diets?

Does any of this ring a bell?

Some of these recommendations have been claimed as exact, scientific prescriptions, applicable to all bodybuilders at all times. But, he application of what is regarded as scientific training knowledge has not often served us bodybuilders all that well. While some have been able to successfully incorporate portions of this information into the training, the experience of so many others has been an unproductive one, adding to confusion and frustration and perhaps even preventing them from achieving better results.

And the most disturbing trend along with this is that you are regarded as ignorant - an idiot - if you disagree with any of this "scientific" training information, or if you employ or advocate any training principles and practices which are at odds with its current versions . . . even if the training methods you use work very well for you!

So, what's the solution, if you feel fed up with the glut of scientific training information, and if it hasn't worked out all that well for you?

Why, unscientific training, of course!

Let's look at some examples of the problem of scientific training and some possible concrete practical solutions via "unscientific training" methods, for bodybuilders unsatisfied with their results.


The Problem of the Scientific Workout

There are workouts advocated which are claimed to be, or are regarded by bodybuilders as scientific, and are intended or taken to be exact workout prescriptions. These usually include highly specific instructions on everything from exercises, sets, reps, relative poundages, performance techniques and more. Often, these workouts are regarded as the only correct way to train (ironically there are many of these around). Whether they are discovered or advocated by exercise physiologists, trainers, biochemists, etc., they usually have one thing in common: a standard application. That is, the workouts supposedly will work for everyone, and must be done in the same way by everyone; they must be strictly adhered to. Trouble is, what if you do all this and it just doesn't work?


An Exercise Problem

Within these workouts, there is usually a near-absolute prescription with regard to exercise selection. Certain kinds of exercises are often considered the best (or only) exercises to do. Usually, these recommendations include the large-muscle, compound movements for mass such as squats, bench presses, etc., because these are regarded as the most growth-producing according to scientific information.

There is a lot wrong with this recommendation, even though as a general guideline it can be helpful and has a lot of merit, the thinking behind it also being fairly sound. It is not hard to observe, however, (or experience yourself), that no matter how good this prescription might sound, certain exercises don't work as well (or hardly at all) for some bodybuilders as they do for others.

Take a bodybuilder doing bench presses for chest development. For some, benching does little to develop mass, shape, detail or upper body strength. And some bodybuilders can't use much weight in he exercise - they don't have a great potential for benching strength. No matter how this bodybuilder may work at it, he gets either poor or minimal results. Perhaps his individual structure is not suited to the exercise, or he doesn't have a lot of muscle cells in the chest area. Maybe he can't "feel" the exercise in his pecs or get much of a pump from it. But the exercise is supposed to be the best selection. What can he do?


An Exercise Solution

The solutions for the problem of "scientifically determined exercise selection" is not necessarily simple or foolproof. But if you have already been doing such a workout and aren't getting much in the way of results, then modify or change your exercises.

If the bench press, as in our example, doesn't do much for you after a reasonable amount of trial time, try variations of the exercise. Do incline benches, try benches to the neck, bench with a wider grip, flare your elbows more, try dumbbells and different grips -- anything to get a growth stimulus where you weren't getting it with the regular bench press.

Also, you might find that other chest exercises or certain combinations or other exercises along with the bench press and/or its variations might do the trick for a time. Even dropping bench presses from your routine altogether and simply using dips, for example, might give you better results. The key is to be willing to deviate from the current popular recommendations. This process can be used on any bodypart.

Another solution may be to choose your own exercises in the first place. Building your own workout on the basis of your own planning and past experience, not simply accepting as correct some "scientific" recommendations can be very useful. Then you will be able to determine for yourself what works for you at this time, what might work even better later on when that isn't working anymore, and so on. You can experiment, try different exercises and methods, observe and note results and change things accordingly. This can ultimately be a more productive and definitely more satisfying way to go.


The Sets Problem

Some "scientific" workouts insist you do a specific amount of sets per exercise, not only in conjunction with intensity, all-out workouts, but also for multiple-set, higher volume workouts. Most of us have had some personal experience with this, including the low-set all-out training. It is a case of something sounding good in theory, but seldom measuring up in the real world of training. Multiple set workouts with the insistence on a specific number of sets may cause you to overwork if there are too many sets for you, or could hold back your gains if there's not enough for you.


A Set Solution

Certainly try the low-set, all-out training, at some point, and note your results. And if you find a workout that you want to try that insists that "12 sets per bodypart has been shown scientifically to etc., etc." . . . try this also. Once you note your results, begin refining, changing and improving your set/rep schemes according to what works for you at this time.

If you are training for strength and power you will have to, of course, check those results and see what's working best for you at this time. Remember, results, be they bodybuilding or strength results, are the bottom line here.

If you are following a layout that insists 10 sets per bodypart is ideal, and have found that no matter what you can only handle 7 sets before fatigue sets in seriously, then you should be all means follow your body's findings. On the other hand, if you find that a certain bodypart responds best to 12 sets, then do just that.

Modify the set volume of any given workout, observe and note your results over time, and zero in on what works best. This will likely change over time. Don't just stay locked in to a rigid, precise training habit simply because it has some sort of stamp of approval.


A Reps Problem

Much like the problem of sets, we've heard that "8 reps are best for muscle growth,""high reps are not good for muscle growth," 5 reps are ideal for building strength and size," -- all kinds of "scientific" rules for reps have been touted. So what happens? You try these scientific findings and you don't get good results. You do 8 rep sets for your thighs and little if anything happens. Then you try lower reps. You get stronger but your thighs don't gain much muscle size, and they look like clumps. What do you do?


A Reps Solution

Try and and all combinations you need to, no matter what the "latest scientific literature" says. If you keep moving the reps up in our example, you may find that 15 or 20 or 30 or more reps on squats, leg extensions and hacks works at this time for you. Or a combination of 5 reps squats and 15-20 rep leg extensions works. You will have to try several variations and combinations to find what works best for you.

Bodybuilders have often found "unscientific" (you know that chart) numbers of reps - from singles for mass, to higher reps for strength - work for them. Sometimes you violate the rules and you get better results. Where does this really leave the "scientific" studies? The bodybuilder who is willing to experiment and discover what's working is often rewarded with greater gains than his less inquisitive counterpart.


A Nutrition Problem

While this article mainly concerns training, nutrition is closely allied with it for optimum results. And while scientific nutrition has probably advanced bodybuilding more than scientific training, there are still some problems. While most people accept the general findings (1990) that too much fat in our diet is inimical to optimum health as well as bodybuilding, the diets for bodybuilders that suggest high complex carbohydrate, moderate or low protein, and extremely low fat often fail to take into consideration certain individual differences among people.  

You may follow a 60% carb, 25% protein, 15% fat off-season diet and not make the gains in mass you desire. And a massive bodybuilder may follow an extremely low fat diet to get cut up. Talk to any thin bodybuilder about a muscle gaining diet and you'll probably see their look of despair. And while one man may be leaning out with pasta and rice, it may make you look like a water buffalo.


A Nutrition Solution

We all respond differently to various diets in general and foods in particular. If carb loading by numbers doesn't work for you, don't follow that exact formula, no matter what the experts say. Find out how your body responds to other methods. Practice them. Read, study, experiment on yourself and learn more.

If you respond better to red meat in terms of muscle gains than the next guy, and you're fairly certain you're not jeopardizing your health by doing so, why not go with it? If you can cut up by including red meat and more fats in your diet than someone else (or the recommendations), and don't have any health problems with it (you may find you even feel stronger), then perhaps you've discovered your own "unscientific nutrition" plan.


One Great Solution

Back to training for a moment. Remember the "scientific" advice that a compound movement should be followed by an isolation one for maximum efficiency? Well, as Bob Kennedy originally discovered when it wasn't working for him in his shoulder work, he thought hard about it, and came up with the idea of reversing the order, along with vastly increasing the intensity by eliminating rest time to get a completely different effect. He came up with his pre-exhaust system. 

Here's that early Robert Kennedy article from a Peary Rader "IronMan' magazine:
http://ditillo2.blogspot.ca/2012/04/original-pre-exhaust-article-robert.html

He analyzed the problem.
Thought out a possible solution, even though it
Violated the "scientific" training of the day.
Tried it out . . . and
Made better gains.

This is a perfect example of the kind of worthwhile approach to training that you should develop.


A New Approach

As you can see, unscientific training is really an approach to training. It can begin by taking the scientific and/or accepted norms of training and then, by using human ingenuity, reasoning, observation, and practical testing to modify and improve or originate entirely different workouts and ways of training.

The solution to the over-reliance on "exact" workouts, where almost everyone is training the same (in spite of the potential lack of lessening of results), is to forge your own training, investigate, inquire, observe, experiment, analyze, all the while.

Bodybuilding, rather than being a pure or exact science, is really a live, flowing art form.

And so is your body itself.

So, here are 10 suggestions for unscientific training:

1) Think for yourself. Be Skeptical of absolute training programs.

2) Be Critical. Examine your routine, see where to improve it.

3) Modify any workout to suit you, with greater gains as the bottom line.

4) Experiment to find out what works for YOU.

5) Always be Open to Investigate the workouts and training ideas of others.

6) Apply. Take what you learn and include it in your workouts.

7) Observe. Note your results and the results of others.

8) Refine and Revise. Make further changes if you need to.

9) Analyze. Try to understand why something works for you or doesn't.

10) Think for yourself. Never stop thinking for yourself. 
      
    





















Specialization - Dennis Weis (1990)

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Much More by Dennis Weis on Specialization Here:

And Here: 



Published in This Issue (December, 1990)





It has been said that, whether they know it or not, all bodybuilders are specialists in one way or another. Be it for bulking up or trimming down, symmetry, or adding more peak to your biceps, specialization is the way to go. 

Bodybuilding specialization is a method by which you work for advanced development of a certain muscle group or sector of a muscle that is lacking in size, shape, symmetry or muscular delineation. Specialization has many uses. You can use it to blast your way through a sticking point, to add variety to training, to renew your enthusiasm and avoid going stale, or simply to gratify the ego by changing the rate of your bodybuilding progress from ordinary to spectacular. It then becomes obvious to every bodybuilder that a sound knowledge of effective and intensive specialization is one of the secrets for adding sensational growth and strength.

Richard Simons, one of IronMan magazine's most prolific writers back in the 1960's, once told me personally all bodybuilders are specialists of one kind or another; they may specialize on a bulking routine, or obtaining definition, symmetry, muscular shape, health, athletic coordination, flexibility, basic strength, or on a particular bodypart. There are as many different kinds of specialization as there are bodybuilders. This is perfectly natural because bodybuilding, as a means of self expression, provides medium of expression for your individuality. 

Theoretically, if you exercise all the muscle groups with equal intensity, over a period of time (months, years, etc.), all of the major and minor muscle groups should develop equally in proportion to their size and strength potential. But, you will soon discover that some muscles groups and their associated sectors are more responsive to training than others. 

Basic multiple joint or compound barbell exercises such as full squats, bench presses, regular deadlifts, overhead presses, bentover rowing, curls, dips, etc., generally impose maximum muscle overload or tension in the midpoint of the exercise. For example, when doing the standard barbell curl it is mostly the belly of the biceps that is exposed to the resistance, while very little muscle tension is felt in the lower segment of the biceps at the beginning of the movement, or in the upper biceps at the contracted or extended position of the curl. It is very obvious then that it takes multiple compound and isolation exercises to develop maximum size and strength in the different sectors of a given muscle. Sometimes this can be accomplished within a regular training schedule and at other times it must be done through the means of priority or specialization training. 

There are a number of ways to incorporate a specialization program into your training schedule. 

1) Put your specialization program at the very beginning or a scheduled workout. Generally, your blood glucose, muscle glycogen and blood testosterone as well as your mental focus toward training are at their optimum levels at this time. As a result you will be able to apply maximum training effort to your specialization program.

2) Another very good way to structure your specialization program (if you have the time) is to perform it in the morning and then come back later in the day and complete the remaining workout for the other muscle groups you planned on working that particular day. This incorporates the double split training method. 

3) Perform your specialization program on the days that are not scheduled for a workout. For example, if you train the total body on Monday, Wednesday, and Friday, you can perform the specialization program on Tuesday and Thursday, or Tuesday, Thursday, Saturday. 


Guidelines

Unless otherwise advised, specialization or priority training procedures should not be performed more often than every other day. 

To begin seeing positive results from a specialization program you will need a minimum of four weeks focused training and in some cases much longer. This is only a rough general estimate, you will have to see for yourself. 


Frank Zane's Method

If Frank felt that he had a muscle group that was lagging in size and strength and it was not where he wanted it to be, he would work the lagging muscle several days in a row per week for a two to four week period. When he had a lagging muscle group such a the back he would get in a heavy back workout on Monday of maybe 25 intense sets, then on Tuesday he would do another 15 sets but use different exercises to attack the same muscle area. On Wednesday he would perform 10-15 sets for the back again. On Thursday he wouldn't do any back work whatsoever. Then on Friday he would hit the back with another heavy workout. Saturday he would do just a little back work to get a pump, and Sunday would be a complete day off from training. Monday of the next week he would begin thus brutal attack on his back once again, continuing this approach for two for four weeks. 


Arnold's Priority Training

On Monday, Wednesday and Friday barbell wrist curls (with the palms up) were done for 5 sets of 10 and supersetted with a calf exercise. After completing these supersets he would then begin his next forearm exercise which was reverse wrist curls for 5 sets of 10-12 reps supersetted with a triceps exercise such as feet elevated triceps dips on a bench. After these supersets were completed Arnold would then go on to the EZ bar reverse curls on the preacher bench for 5 x 10-12 again supersetted with a triceps exercise. This program was followed for a two week duration at the beginning of each of those three days workouts. Arnold has specialized on a lagging muscle for as much as nine months at a time! 


Specialization training will normally last 6 to 8 weeks before mental burnout (and near overtraining of the muscle group) is experienced. When you become aware of this condition you are advises to take a three week layoff from your specialization training before embarking on another priority program for the same muscle group, or any other muscle group for that matter. This will give you the opportunity to recuperate fully and come back from the near overtraining, and your mental attitude toward your workouts will become more focused for your next phase of specialization.

The remainder of your training program, aside from your specialization techniques, should follow this guideline. If you are an intermediate or above bodybuilder you should decrease the number of sets you are doing for each of the non-specialization muscle groups by one half. For example, an intermediate bodybuilder who is doing 8-10 sets per major muscle group (quads, back, chest) and 5-7 sets per minor muscle group (delts, triceps, biceps, forearms, calves, hamstrings, neck, abs) will do only 4-5 sets for the major muscle groups and 2-3 sets for the minor muscle groups. 

Specialization techniques require the intermediate man to do 10-15 sets for a major and 7-10 sets for a minor muscle groups, using 3-4 exercises. Advanced bodybuilders can do more. 

Choose exercises that will be the most result producing for the muscle group needing specialization. Work your weak areas, and don't specialize on your strong points. Be willing to to do work with exercises you may dislike, if they are what you need. Maintain a positive mental attitude and willpower to make the specialization program work for you.

It is always best to do a variety of different exercises from as many different angles as possible to stimulate maximum size and strength gains from a lagging muscle. You can specialize on a target area and use different exercises every two weeks. 

Specialize on only one muscle group at a given time. For example, you should not attempt to do priority training for chest and back at the same time. You can, however, work biceps and triceps or hamstrings and quads together if need be.

Appraise the muscle needing priority training. Does it need more size, better shape, or a combination of these? Once you have answered these questions honestly, it is time to begin planning and implementing your specialization program, but only if you have made a truthful critique of your physique. 

For general development (size, strength, and shape), an intermediate bodybuilder can choose two multiple joint (compound) exercises and two isolation exercises for a major muscle group. For minor muscle groups, go with two compound exercises and only one isolation exercise. Advanced can of course handle more. 

For maximum isolation and sculpting of a muscle group the intermediate bodybuilder might want to go with one compound and three isolation for a major muscle group. One compound and two isolation for a minor muscle group.

Another alternative is to select all isolation exercises if size is not all that lacking in the muscle group. 

Compound exercises can use rep schemes shown in Phases A to D in the Training Guide below. Isolation exercises should use rep schemes from only Phases B to D. 


The Training Guide

Reps: 
Phase A - Power, 4-6 reps
Phase B - Strength, 8-10
Phase C - Size, 12-18
Phase D - Muscular Endurance, 20-40

% of Max: 
Phase A - 84-92%
Phase B - 80-90
Phase C - 70-80
Phase D - 60-70  

Rep Speed: 
Phase A - 5 seconds
Phase B - 4
Phase C - 3-4
Phase D - 3

Rest Between Sets:
Phase A - 4-5 minutes
Phase B - 2-3
Phase C - 1-3
Phase D - 1-2

For a more extensive guide see the book "Mass."[I think I have that lying around somewhere . . . later.]


Methods of Specialization

There are numerous methods of specialization, such as the One Day 24 Hour Blitz. This particular program was researched by Gunnar Sikk and published in the April 1989 issue of MuscleMag International.

One of the most radical, but result producing methods of strength and size specialization I have come across is the 30 Day Fifty/Fifty Continuity Method. This is a little known training idea that can work as a means of forcing rapid gains in muscle separation, size and strength naturally. It is somewhat similar to Zane's and Arnold's method of specialization, with the main difference being that this is a 30-day program. It demands that you train the muscle group needing specialization, be it a major of minor group, six consecutive days per week, using light to moderately heavy poundages, low sets of four to seven (occasionally going to a maximum nine set limit). 

To clarify this in more detail, you will begin the program by doing a total of four sets for the prioritized muscle group on each training day during the first week. During the second week you will do five sets per training day, six sets during the third week, and seven during the fourth week. Advanced men can start at five sets per day and accumulate to eight.

The first 50% of your training for the prioritized muscle group will be for strength and size, and can be performed on alternate days such as Monday, Wednesday and Friday. Select one compound exercise which will work the belly of the chosen muscle. For example, if you wanted to train the biceps you might go with the standing barbell curl. You then go on and select your rep scheme, perhaps Phase A from the training guide above (4-6 reps)    

To avoid crashing it will be very important to vary the training loads and exercises chosen on a rotational basis within the week as well. Monday's schedule has been mentioned (standing barbell curl). On Wednesday you might go with the seated barbell curl and phase B (8-10 reps). Friday you might wish to go with regular grip chin-ups and a Phase C (12-18 reps) selection. Then on Monday of the following week you go again with the standing barbell curl and use Phase B (8-10 reps). Wednesday the seated barbell curl for 12-18 rep sets, and Friday you might use the regular grip chin-ups (weighted) for 4-6 reps. 

Generally speaking, the Phase A, B and C rep schemes should be used for compound exercises. These sets should all be pushed to the max with heavier poundages whenever possible. Remember, you're working to gain size and strength with this method. 

You can go with pyramid reps, triple drop methods, etc. One method that can work very well here is a variation of the Rest Pause Method. For example, begin by warming up with 60% of your current 6-rep max in the standing barbell curl for 8-10 reps. Now jump to a poundage that that will allow you to perform six solid hard-work reps. Perform these and then rest for 60 seconds. Continue on in this manner for the total number of sets required be it for weeks 1, 2, 3, or 4, maintaining the 60-second rest between each set. If at any point during your sets the rep count drops below 6, decrease the poundage only enough to ensure performing the basic 6-rep goal.

Another variation of this method is to find a poundage that you can do 10 reps with. Now add 10% more weight to the bar. You will do 10 reps on each set (still following the set count for each of the four weeks), but the secret to accomplishing this is the length of the rest periods between sets, and taking deep breaths between the later reps. After you have completed your first set take a 30-second rest. Now, on each additional set add 15 seconds to your rest period, all the while taking as many deep breaths between later reps as needed to complete the full 10 rep set count. After the second set you will be resting 45 seconds, 60 seconds after the third set, 75 seconds after the fourth, and after the fifth 90 seconds, and so on. 

The remaining 50% of your training for the prioritized muscle group is structured for the development of separation and hardness. During these exercise sessions on Tuesday, Thursday and Saturday you must use only isolation exercises. You must shift your focus on these days to what quality is lacking in the prioritized muscle group. For example, if you are working on biceps peak you will forego the size exercises of the other three days, the barbell curls and chin-ups, instead using spider curls, dumbbell cramping concentration curls and the like. 

On these days during weeks one and two an intermediate bodybuilder could do his sets in the following fashion, for example: during week one do one isolation exercise for 1 set of 10 with 65% of max, a second set of 10 with 75% of max, and finally a third and fourth set with 80% max for 8-10 reps. Pyramid the weight. During the second week of training add a fifth set with 80% for 8-10 reps. 

Beginning with the third week, assuming you want to work on biceps peak during this Tuesday, Thursday, Saturday section for the month, perform spider curls with a barbell (if you use a barbell one workout, use dumbbells the next . . . keep varying things with this method). Do 2 sets of 8-10 reps, resting about 2-3 minutes between each set. Immediately (without any rest) after you have completed the second set of the spider curls, perform one set of dumbbell cramping concentration curls. Rest and repeat the entire process as described. You will have one set left in your schedule and you can finish off with some high rep cable curls, 20 to 40 reps. 

Another option here is to go from one exercise to the next without delay, varying the rep scheme between Phases B, C, and D until you have completed all the required sets, 4 to 7 depending on the week. Or you could use the Up and Down the Rack method on some days. Variety on these three days can make a huge difference in your training. 

Biomechanical changes with regard to the speed of the negative and positive phase of consecutive reps in a set can be important to your progress in specialization training. Perhaps every third workout it is a good idea to do the first half of your reps in a set much slower and more determined than usual, taking five to 10 seconds for the positive phase and the same for the negative. But this shouldn't be done with more than one or two sets of the routine. 

After this 30-Day Fifty/Fifty Continuous Method is completed, stop and go back to a regular training schedule. 


 

 
































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