Resources by Conor HeffernanApr 1, 20197:45 am

A Brief History of Steroids

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Humans are considered to be species that are hard working, competitive and ambitious in all walks of life. Especially when it comes to sports, athletes have been found to be curious and conscious of their performances since the beginning of civilization. Ever since life existed, people have been discovering distinct and incongruous materials to boost their energies from sesame seeds to pituri plant and hallucinogenic mushrooms all have been taken to improve the quality of performances over the years.

Intake of steroids dates back to 1800s, when people had reserved resources and neither was science was at the levels of advancements as it is today. In 1860s, there was a group of swimmers in Amsterdam who were caught to be on drugs for boosting and amplifying their performances. And from there on, there were many and uncountable events when athletes were charged guilty of being on stimulants to enhance their performances.

Jay Jacobsen, ‘Carbohydrates Are Not The Devil! All Aboard The Carbohydrate-Glycemic Train’, Planet Muscle (March – April 2003)

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Carbohydrates… those omnipresent fruits, yams, grains and vegetables, are older than mankind. In recorded history, it appears that the Egyptian culture was the first to ‘mill’ their high-energy grain, removing fiber, as well as much of the nutrition. Bingo—mankind had its first refined carbohydrates.

Sugar was first introduced into Europe around 700 AD when Arabian armies brought sugar cane from Northern Africa. Sugar then slithered into Spain, Sicily, and the surrounding areas of the Mediterranean. Sugar was known as “white gold” and was a luxury only the extremely wealthy could afford. With the exploration of the New World, sugar trade became more profitable, and even Christopher Columbus brought sugar cane cuttings to the Americas.

By the time of the American Industrial Revolution, the sugar refining business blossomed. Around 1900, the first sugar-in-the-box product was introduced to the American consumer. Today, the average sugar consumption in America is a mind-blowing per capita consumption from all sources of 160 lbs. per year, 40 teaspoons per day.

The opinions regarding sugar, particularly among athletes and weight conscious individuals, have violently changed since 1900! Instead of white gold some even call sugar white death. For example, If you are a devout Dr. Atkins fan you probably think that eating carbs is analogous to driving drunk (maybe ketogenic stupor driving). But, are carbs the most horrific poison ever created – or are they more of a missing link to huge gains in energy, strength, and a diesel physique?

Resources by Conor HeffernanMar 27, 20194:44 pm

The History of Carbohydrate Loading

As a teenager the advice I got when it came to diet and exercise was often problematic to say the least. We lifted too heavy, with terrible form and took far too little rest. This, we were told, would make us better rugby players or something to that effect. When it came to diet, we were told to ‘carb load’ before big games or tournaments to make sure we had that competitive edge. For those of you experienced in such matters, you can probably guess what happened when a team full of 18 year olds were told to load up on carbs. Yep… we had big bowls of pasta, copious amounts of sandwiches and even potato waffles just to be safe. 18 year old me wasn’t complaining but it seemed like an odd concept even at the time.

Fast forward to today and I’ve played around with every diet imaginable from fruit fasting to keto. One area that has always perplexed me though is ‘carbohydrate loading’ before a big event. Nowadays my friends who run marathons continue to swear by it while those in the lifting community advise low to moderate carbs around workout times. Nutrition will always be a contested arena and to that end, today’s post explores the birth of carbohydrate loading as a scientific concept in 1967 and examine its remarkable rise in popularity soon after.

Resources by Conor HeffernanMar 27, 20199:48 am

Guest Post: The History of Personal Training and Its Role in Fitness Today

The career in personal training is a relatively new one. Sure, the ancient Greeks and other past civilizations had their athletic traditions, but they were mostly aimed towards keeping people fit for combat, not for personal reasons. Exercising for health and hiring fitness experts is a new practice less than 100 years old.

A typical personal trainer image that we have today, a person that works with clients in a gym, didn’t exist until the late 1900s. In general, fitness became popular through TV programs and celebrities who sparked the fitness movement. In the early days, no certificate was needed to become a personal trainer and to be recognized as a fitness professional. It was not until the 90s that the first certificate was created and that personal training became a sustainable job path. Today, we have many different certifications and excellent experts who do wonders for people’s fitness and health. However, in order to understand today’s importance of personal trainers and their role, we need to know the history of this career and where and how it all began.

Training by Conor HeffernanMar 25, 20195:34 pm

The History of the Plank Exercise

Chances are every single one of use has spent a seemingly endless amount of time stuck in the ‘plank’ position shown above. When I first began weight training for rugby as a starry eyed teen we did every kind of vacation imagine. We did it for time, we moved in circles, we placed weights, and even at times each other, on our backs to increase the resistance and improve our core.

Was it all a waste? Probably if truth be told. Though one can feel the effects of the plank on their abdominals almost instantly, any pain I suffered from having a week ‘core’, that oh so mercurial term, was eventually solved through copious amounts of squats, deadlifts, reverse hyper extenions and back extensions combined with strict cable crunches and hanging leg raises If these exercises don’t challenge your core, I’d suggest re-evaluating your form.

Now in any case it’s undeniable that the plank exercise has become a mainstay in the fitness community over the past two decades. Though fading out in my own gym, at least somewhat, it’s still used by numerous personal trainers and classes the world over. This leads us to the point of today’s post. Who invented the plank exercise and how did it become so damn popular? Furthermore, is it actually beneficial? I’ll put my own prejudices aside as best I can for the last point.

Training by Conor HeffernanMar 22, 20195:34 pm

Bob Gajda’s Peripheral Heart Action (PHA) Training

One point that always fascinates me about training is the sheer diversity one finds when it comes to training systems, exercises and training philosophies. What works for one trainee can prove pointless to another. No matter how good the programme, it often has to be tailored towards the individual, and indeed, we often find that the most successful trainees when it comes to bodybuilding have devised or used workouts advantageous to themselves.

Today’s post is a case in point. Titled ‘Peripheral Heart Action’ or PHA training, this form of exercise has come to be associated with Bob Gajda, the 1966 Mr. America Winner. Counting a host of proponents, including Charles Poliquin, PHA training is a rather interesting combination of circuit, strength and hypertrophy designed with bodybuilding in mind. That being the case, today’s post seeks to answer three simple questions. What is PHA Training and who invented it? Why did it come to be associated with Gajda and finally how can it be used for the modern trainee?

Resources by Conor HeffernanMar 20, 20195:34 pm

The History of the Glute Ham Raise

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?

Resources by Conor HeffernanMar 18, 20198:18 pm

Guest Post: The Condensed History of Surfing and Other Water Sports

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About 71% of the world is covered in water. It is the elemental and essential constituent of life, which is reflected in humans themselves as pretty much 50% to 70% of our bodies consist of H₂O alone. It is therefore far from strange that we are so fascinated with this element – the vast blue horizons and angry rivers that cut through the countryside. Humans are naturally inclined to enjoy water-related activities, and throughout their existence, civilization has given birth to numerous water sports – some of which are prominent while others have been altered or buried by the sands of time. If you are eager to learn about this topic, here is the condensed history of water sports.

Resources by Conor HeffernanMar 18, 20195:34 pm

Frank Zane’s 1980s Pabst Blue Ribbon Commercial

One of the odder Bodybuilding placements, the following 1980s advertisement features the legendary Frank Zane itching for a Pabst Blue Ribbon following a tough day in the gym. If the costumes don’t make you smile, […]

Resources by Conor HeffernanMar 15, 20195:34 pm

History of the Good Morning Exercise

Depending on the gym you attend Good Mornings are either a commonplace exercise or a complete rarity. Aside from the cynical observation that far too many back squats one sees in the gym are bastardised good mornings, the reality is most like the latter. Used by numerous bodybuilders, powerlifters and athletes, the Good Morning is oftentimes a neglected thing, confined to a few strange individuals no doubt wearing belts and high heeled shoes.

This, the present post argues, is a rather pitiful thing. The Good Morning has a long and rich history within the Iron Game, one that we’re going to delve into today.