Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?
Hundreds of prospective pupils write me to ask how long they will have to train; how much time they will have to spend each week, etc., etc. This seems a good place to answer those questions.
The average pupil practices the first course in developing exercises for two or three months. He practices every other day (that is, once in 48 hours), and the practice period covers about 30 minutes.
By the end of the second or third month the pupil has attained a certain degree of strength and development, and then his training program is altered. On two days a week he will practice the more strenuolls of the developing exercises from the first course, and two other days a week he will practice the Eight Standard Lifts; that is, the second course. He keeps up this training for two or three months and during that period the time consumed is about three hours a week.
The Standard Lifts Course, as well as the First Course in Developing Exercise, is given free to every pupil who buys a bell-whether it be a low-priced plate bell or the most expensive MILO TRIPLEX bell on the list.
Although unknown to the modern olympic lifter, Abele was one of America’s finest lifters during the 1940s and 1950s. Unfortunately he was overshadowed by fellow US lifters John Grimek, Steve Stanko, and John Davis during the course of his career. Similarly the outbreak of the Second World War denied Abele the chance to lift at the 1940 Olympic Games, a time when he would have been in his prime.
Nevertheless, Abele’s lifting career saw him put up some rather impressive poundages as you’ll read about.
With regards to training philosophy, Abele was a strong advocate of specialisation and high intensity training. Illustrating this, Abele tells the reader that he once exercised so hard that his teeth hurt from breathing! I suspect that this level of intensity is relatively rare in today’s gyms. Anyway what fascinates me about Abele was his advocacy of specialisation and by that Abele meant training primarily legs for 2 to 3 months before moving on to another body part for a similar amount of time. In this way Abele would focus almost exclusively on one body part, to the detriment of others, reach what he felt to be a maturation point and then switch his training up. From memory I can’t think of too many current lifters who adhere to this sort of programming although one supposes that the concept of a deload week is vaguely similar.
Anyway, the below article details Abele’s back workouts from his early 20s. For interested parties, the text itself comes from a series of letters written by Abele to Chester O. Teegarden which were published by Iron Man Industries of Alliance, Nebraska in 1948.
A bunch of us went down to the gym one time to watch Reg Park work out. He was in town doing a show. We lined up along the wall with our eyeballs hanging on our cheeks and tried not to look too jealous when he started lifting.
Park walked in looking more like Hercules than Herc did. He was weighing around 235 and it all bulged. Every time he moved he looked like he was coming through his skin.
The kid standing beside me poked me with his elbow. “Check the arms,” he whispered.
I poked him back and whispered from the corner of my mouth like they do on T.V.
So, cards on the table, I recently reread The Complete Keys to Progress by John McCallum. The result of Randall Strossen’s meticulous collecting, The Complete Keys details McCallum’s numerous articles for Strength and Health magazine. Admittedly McCallum’s work was more concerned with rapid bulk and strength building practices, The Complete Keys still has some things to say about bodybuilding and defining exercises. One such example was the Lat Pulldown Curl.
When I say mid-century fitness programme, you’re probably thinking of Jack LaLanne’s long running programme broadcast across the USA. While this is a fair assumption to make, old Jackie boy was not the only […]
The Mediterranean diet is a very healthy eating plan, which is primarily based on plant foods, olive oil, and lots of herbs instead of salt. Red meat is a no-no, and fish is a staple. Plus, red wine. Who could say no to that?
The idea behind this diet is limiting, but not eliminating fat consumption. It’s all about making smart choices and choosing monounsaturated over saturated fats. It’s a diet that many doctors recommend as a heart-healthy eatingplan. Research shows that it reduces the risk of heart disease, since it’s low in bad cholesterol.
Owing to the inquisitive nature of a PCS reader, I’ve finally gotten my act together, or at least come close enough to some semblance of normality, to go down the rabbit hole once again. The topic of todays post, is the rather more niche but nevertheless effective Glute Ham Raise (GHR) machine.
Having spent years devotedly using reverse hyperextensions and 45 degree back extensions, my own relationship with the Glute Ham Raise only began in the last twelve months. Since then I’ve made a point of trying as many different alternatives as possible. As is so often the case, I became too engrossed in using the machine that I forgot to look into its history. An email this month asking me about the GHR finally set me straight.
So without further ado we’ll crack into the history of the GHR. What is it? Who invented it and how did it become so damn popular?
During the past few months, we have seen one of the biggest health crises of the past 100 years. The coronavirus pandemic has created a health crisis that has not been seen since the Spanish Flu pandemic […]
We all use phrases like “fair play” and “good sportsmanship” every day, but sports are not always that noble and fair. The world of sports is smeared with many affairs, but there are a few that certainly stand out as the biggest scandals in sports history.