Category: Resources

Bill Kazmaier, ‘Bench Pressing Style And Technicalities’, Bill Kazmaier and the Bench Press (1981), 4-6

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The basic concept of lying on a bench and taking a bar from arm’s length to the chest and back is a very simple one. However, bench pressing with maximum efficiency and power is an extremely exacting art relying on many major and minor principles and utilizing the coordination of the many muscles involved. While there is no one universal style that is perfect for every lifter-hand spacing, d<;gree of arch and foot placement being the most individual variables, there are other aspects that should be applied by all lifters. In this section I would like to consider all these intrinsic aspects of bench pressing technique as correct form is an important feature in increasing bench pressing ability and accompanied muscle growth.

MIKE MENTZER, ‘The Essential Nutrients’, HEAVY DUTY NUTRITION (1993), 11-14.

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In order to maintain health and provide for optimal growth, our bodies require more than 40 different nutrients. These various nutrients can be found in the six primary food components: water, protein, carbohydrates, fats, vitamins and minerals.

WATER: Whether or not you believe live began in the sea, the fact remains that life exists in an inner sea within our body, two-thirds of which is water. All of life’s complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it lubricates our joints, keeps our body temperature within a narrow range; and last but not of least importance to the bodybuilder, water is the primary constituent of muscle tissue.

Dr. Mel Siff, A Short History of Strength and Conditioning (Dolfzine, 2003)

Strength training has always been synonymous with the so-called “Iron Game,” a broad generic term that includes the competitive lifting of heavy objects by “strongmen/women” during the last century or so. Feats of lifting strength, however, have appeared throughout the history of most nations, but it has only been in very recent times that training to produce strength has become a scientific discipline.


Mel C Siff Ph.D.
This science did not arise overnight, but is the culminating point of thousands of years of trial-and-error methods of training.

The earliest reference to formal strength training occurs in Chinese texts dating as far back as 3600BC when emperors made their subjects exercise daily (Webster, 1976). During the Chou dynasty (1122-249BC) potential soldiers had to pass weight-lifting tests before being allowed to enter the armed forces.

The History of the Glute Ham Raise

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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?

Harry B. Paschall, ‘How Barbell Men Go Wrong’, Muscle Moulding (London, 1950)

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You cannot spend a third of a century around physical culturists and barbell men without coming to a few conclusions. You see many enthusiasts who thrive on their training schedules and attain a perfectly satisfactory degree of physical development. You see others work and strain without noticeable improvement for months or years. Quite often these latter cases come up with the time-worn excuse that they are simply not the type to gain. Some experts even have given various names to these unsuccessful barbell men and inform them with regret that they cannot change their type and they are therefore doomed to failure.

Vince Gironda, ‘Biceps: A Six-Week Bulk Course’, Vince Gironda Six Week Bulk Course (c.1968), 3-4

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This program’s purpose is designed to produce quick size by working non-specifically (four different aspects of each muscle) – in other words, it is not a shaping course. Now, the muscle to receive the most work is the muscle you start with. I always start with the arms. So, this is how I will set up the course. Before we start, I would like to point out that muscle tissue does not grow unless taxed 85 per cent! Beware, however, never work to 100 per cent because maximum energy output will stop all muscular growth!

Frederick C. Hatfield, ‘Dr. Deadlift’, Powerlifting USA, Vol 10 No 4. Novemeber/1986

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It’s a little known fact that the eruption of Mr. St. Helens, and the continuing subterranean growls in the area, are purely mythic.  What really happened up there in the land of perpetual rain and majestic mountains was that Doyle Kenady took a heavier than normal deadlift workout.  It’s not a coincidence that those after-rumblings ceased on a certain day in April of this year.

Guest Post: Women’s Sport History

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Historically, people idealized woman’s femininity and frailty, frowning on female participation in sports that threatened to destroy those coveted qualities. However, in spite of that, there were always sporting outlets for women to participate in. Certain sports like tennis, croquet, archery and swimming were available for women ever since the Gilded Age. While today we have women participating in every major sport, times were not always so thrilled with equality. Here’s a brief history of women’s sport.

The Sig Klein Challenge

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Face it.

Every now and then you want to try something new in the gym. A new lift, a new rep range or an entirely new style of training. The mind gets bored of monotony, something which the lifters of yore were all too acquainted with. Today’s post on the Sig Klein challenge will not only help reinvigorate your training, it’ll provide a test of your overall strength. Not bad for something new huh?