Category: Training

Resources by Conor HeffernanAug 13, 201812:49 pm

Andreas Munzer – The Ideal Way to Massive Legs (1995)

Forced Rep, Negatives, Free Weights & Machines – People have called me mad. They say no sane man would inflict my degree of discipline on himself. Perhaps they’re right, but I feel that extremism in the quest of your best is no vice.

If I seem to be in be in the iron grip of Spartan self-denial, it’s only because I’m convinced that’s what it takes for me to compete with the greatest bodybuilders i the world. The monsters out there today strain the very definitions as to what constitutes a human being, so I simply have to lift myself that much further beyond mortal effort just to stay with them, not only in training but in diet and lifestyle. If I can discipline myself more than the next guy, I will someday beat him.

The History of the Leg Press Machine

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Though oftentimes derided on the gym floor, the leg press machine has nevertheless become a staple of weight lifting life through the globe. Yes it’s not as ‘hardcore’ as the squat and yes it’s oftentimes abused by bros quarter repping but this piece of equipment has a long and interesting history behind it.

A long and interesting history, which will take us into today’s post. We felt that having only really covered the Smith Machine in detail, it was time we began to look at the history behind some of the more popular machines known to lifters.

Resources by Conor HeffernanAug 8, 201812:43 pm

Forgotten Exercises: Monkey Rows

Monkey or Armpit Rows… Admittedly it’s not the most enticing of names. Regardless of its poor labelling the following exercise is one of my favourite forgotten exercises of recent times. A godsend for individuals with shoulder pain, Monkey Rows offer a great alternative to commonplace exercises for trap and deltoid development like the upright row. So in today’s brief post we’ll be discussing the correct way to perform the Monkey Row and try dig into its history a little bit deeper.

Training by Conor HeffernanAug 6, 20186:11 am

Forgotten Exercises: The JM Press

The Westside Barbell club run by Louie Simmons, is one of the current institutions of the iron game. Known for producing champion powerlifters and even effective machines such as the Reverse Hyper Extension, there is […]

Training by Conor HeffernanAug 3, 20186:12 am

The History of the Burpee

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An exercise loved and loathed across classrooms, the Burpee can be found in P.E. classes, conditioning circuits and anywhere where trainees are searching to shed pounds and increase definition.

As simple as it is difficult, the exercise is often engaged in with relative unenthusiasm. In fact, I have yet to meet anyone who genuinely enjoys it! Nevertheless it is done. And for that reason alone, it’s interesting to explore its relatively recent history.

The History of the Burpee

Resources by Conor HeffernanAug 1, 20186:10 am

The History of Weightlifting Belts

Owing to the increasing popularity of powerlifting, cross fit and olympic lifting, chances are you either own a weightlifting belt or see them on a regular basis on the gym floor. A means of bracing the abdomen, weightlifting belts are a source of controversy in the weightlifting world between those who see them as legitimate tools in the quest for heavier weights and those purists who prefer all lifts be done without any equipment whatsoever. For the majority of us, they’re simply a novelty to break out on a deadlift PR.

In today’s post, we’re going to explore the history of the weightlifting belt, from ancient mythology to the present day. Far from a new phenomenon then, the belt has long been a lifter’s friend.

Resources by Conor HeffernanJul 27, 20186:11 am

D. Haddleton, ‘It takes guts to chisel out the Abdominals’, Health and Strength (1964)

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Written by D. Haddleton, of Sydney, Australia in Health and Strength Magazine, in November 1964, the following article presents an ‘old school’ method of training the abs. It features several exercises long forgotten by the modern weightlifter, making it both an invaluable piece of Iron Game history and valuable training aid. Really want to kick-start some ab development? Combine the exercises found here with some old school weight loss techniques!

Every bodybuilder wants, and trains for, proportionate development. But what part of the anatomy is often neglected? And the lack of which spoils many above average Physiques? And at the same time, if this muscular group is worked and developed to its fullest extent, can impart to the owner the mark of a tough, well-trained athlete and also give him glowing health?

In your mind’s eye you are probably thinking of chest, arms, legs ; all these, of course do go to make a tremendous physique, but the true hallmark of a champion is the abdominals. Without a chiselled mid-section many promising physiques are relegated to the ranks of “Mr. Might Have Beens.”

You may think this exaggerated but cast your mind back to the ‘Mr. Universe’ contestants you have seen, or in the many photos of top men you have studied in the H. and S. Notice how fit and hard the men with well defined abdominals look, how some builds would have looked all the better for a clean-cut mid-section.

Well, if you have come this far, you probably agree with what has been written. O.K., but how to get these sometimes elusive blocks of muscle?

Resources by Conor HeffernanJul 20, 20186:38 am

Peary Rader, ‘Training for the Older Man’, The Rader Master Bodybuilding and Weightgaining System (1946)

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After a man reaches the age of 50, and sometimes even 40, he sometimes feels that he is an old man, and tho he realizes the need for exercise for health’s sake, he thinks that he might be getting for heavy work.

This all depends on how he has trained in years past. If he has taken the best care of his health he can feel assured that he can stand rather heavy training until he is 50. Furthermore he will have enough experience and “know how” to arrange his own workout program from then on. We do not feel that man over 50 should try to excel the younger fellows in lifting meets regardless of how good he thinks he feels. However we do feel that fairly heavy bodybuilding training or even lifting training will be beneficial if he has always kept in good shape.

Training by Conor HeffernanJul 17, 201810:01 am

Guest Post: How Has Fitness Evolved Over The Years?

Ever since the creation of the earth man and woman have both relied on athletic prowess. In fact, it used to be necessary to trap, capture, and kill for food. And, this is not to even mention the gathering and foraging that took place. You have probably heard the saying “survival of the fittest.” Well, this statement could not have been truer back in prehistoric times. It is true that men and women no longer have to go to a physical extreme to sustain life, but fitness without a doubt has an impact on health and well being. That being said, it is hard to deny that fitness and fitness routines have changed over the years, but how have they changed?

Resources by Conor HeffernanJul 16, 20188:16 am

Bradley J. Steiner, ‘Diet And Rest’, Powerlifting (1972)

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Aside from your mental state, which is entirely within your capacity to control, there are two other items that you can fully regulate most of the time as well: your diet and the amount of rest you obtain. Both are as essential in building strength and size as is exercise.

Strength is built on solid foods. Meat, fish, poultry and eggs. Milk and cheese. Thick hearty soups. Whole grain bread. Fruits and vegetables. All sorts of nuts, beans, peas. That’s good eating. That’swhat you need to build strong, solid, healthy muscles! Two nice-sized meals a day are usually enough for most mature people who train. Many people can easily do with three big meals a day, plus one or two healthy snacks if they train hard and try to couple it with a full-time job and family responsibilities.