Author: Conor Heffernan

Conor is currently researching Ireland's physical culture movement as a PhD student at University College Dublin. When not in the library or the gym, he likes to try his hand at writing....with mixed results.

Guest Post: How to Stay Fit After 50

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The old saying goes that you are as old as you feel. This is most definitely true in spirit, but when it comes to your body – your actual age starts creeping up on you pretty fast. After your 50th birthday, the changes become more rapid and a lot harsher. This is exactly the reason to get ahead of the curve and start paying proper attention to what you eat and how you treat your body. Start scheduling regular checkups and once you make an exercise plan stick to it no matter what.

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Bob Hoffman (1943) – How to Build Super Strength, Health and Development with the York Leg Developing Course

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Never afraid to promote his own products in line with good workout advice, Bob Hoffman and York Barbell were once the go to suppliers of knowledge within the Iron Game. A position Hoffman often used to great financial and sporting advantage.

Nevertheless Bob and his team did produce some good pamphlets on training as evidenced by the following course. Aimed primarily at the beginner and intermediate, the programme stressed good form, heavy weight and progressive training as the trifecta needed to build a solid and muscular base. So without further adieu, here is Hoffman’s Leg Developing Course in an abbreviated form.

Build Your Chest From All Angles with Alq Gurley – Greg Zulak 1993 Article

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It’s always interesting to me to ask the various champions I interview how they prefer to train their chest muscles because chest has always been a difficult muscle group for me to develop. I always want to know what the other guys are doing. You never know when you might pick up something new that will help.

Some guys are power freaks, and will mostly handle monstrous poundages for low reps. Bertil Fox comes to mind as one pro who trains his chest this way. Then there are those who prefer light weight, high reps and lots and lots of sets. Serge Nubret is probably the best example of this mode of training. Without a doubt, though the preferred method of training chest is to use a variety of movements to hit the chest from various angles and to vary the reps from low to high. This approach seems to ensure that you hit all parts of the chest and the various muscle fiber types.

For Alq Gurley, Mr. Universe and recent third-place finisher at the Pro Ironman Invitational in February (which qualified him for the Mr. Olympia contest this fall), chest work is a combinations of the last two types of training. Like Serge Nubret he does plenty of sets — about 25 sets per chest workout — but he generally keeps his reps in the 10 to 12 range. He doesn’t pyramid down to heavy sets of five or six reps, as he worries about possible career-threatening injuries. And he doesn’t go up to 15 and 20 reps a set like Nubret, because he feels 10-12 reps are best for mass.

Guest Post: Ever wondered what daily exercise could do to your body

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We live in the world today where money is our top priority to survive; we often forget those things that are both free and essential. We obviously need to work to eat, but it doesn’t necessarily apply to exercising. We are not pointing to those methods that need some equipment to work; there are a lot of ways in order to stretch our muscles out a little bit and stay fit.

Indeed, there are a lot of health benefits daily exercise can give you. Most of these benefits are essential to living a happy and quality life. Have you ever wondered what daily exercise could do to your body?

Guest Post: How to Pack on Muscle and Lose Fat with Minimal Effort

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Our latest post comes from the wonderful and talented Samantha Olivier from Ripped.me. We’re delighted to have Samantha featured on the site again and know you’ll enjoy her latest piece.

There are about 600 muscles in the human body, making up between a third and a half of its total bodyweight. They help us move, hold us up, and help bind us together. The way we treat them determines whether they’ll grow or wither, so they need our constant attention. How to build muscle and lose fat at the same time, you may wonder? With the right combination of exercise, nutrition, and sleep.

Alan Stephen – Bulking is Easy (1950 article)

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Published by the mid-century Bodybuilder Alan Stephens, the following article from Your Physique magazine details some time honoured means of bulking up in the easiest and most efficient way possible. Though much of Stephens’ advice will seem like old hat to those a few years in the Iron Game, his writings were geared toward the beginner and those seeking to change things up.

What’s more. It was never overly complicated. Indeed according to the man himself

All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can.

With that in mind though, we’ll dig a little deeper.

Guest Post: Cutting the Fat: Does Restrictive Dieting Work

There are countless restrictive diets on the market and more are being created each and every day. These diets claim to drop pounds in a short space of time so that people can shed any excess fat without having to follow an exercise regimen.

What is a Restrictive Diet?

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Restrictive diets are defined as diets with a calorie restriction, which can be achieved through following a strict diet plan or cutting out an entire food group. Diets, like people, come in all shapes and sizes. Crash diets cause rapid weight-loss over a few weeks but the daily calorie intake is dangerously low and unsustainable.