Tag: bodybuilding training

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?

The History of Kaatsu Training

“Wrap a band around your bicep until it begins to go numb, then pump out 30 reps with a light weight… Trust me, the pump is worth it.”

These are not the words of an enlightened man but rather my first experience of Kaatsu or Blood Restriction Training. Brought to my attention by a training partner whose grasp of science is not always the strongest, Kaatsu training has grown in popularity over the last decade. While my friend’s description may seem appropriate at first glance, there is quite a lot more to this training system than first meets the eye.

With this in mind today’s post seeks to answer three simple questions: what is Kaatsu training? How was it created? And, perhaps most importantly, should you try it?

Resources by Conor HeffernanJun 11, 20189:51 am

Reg Park – How I Trained for the 1958 Mr. Universe

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An ideal for Arnie and countless others, Reg Park was one of the biggest bodybuilding names of the mid-century. Known for his powerful physique and raw strength, it’s no surprise that even though the great man has passed away, many still follow his old workout routines to a tee.

Today’s post was generously given by a reader of the blog who stumbled across an article written by Park following the 1958 Mr. Universe. It details his training, supplementation and general state of mind leading up to the competition. I’m sure you’ll find it as interesting and informative as I did.

Now in the interests of accuracy, and my own laziness, the article will appear below just as it did in 1958…Enjoy!

Training by Conor HeffernanMay 23, 20187:11 am

Steve Reeves’ Mr. America Workout

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Undoubtedly one of the most successful and aesthetic bodybuilders of the past century, Steve Reeves holds a special place in the hearts of iron lifters. Known for his remarkably genetics and interesting exercise variations, Reeves was the poster boy for mid-century bodybuilding.

Training by Conor HeffernanJan 22, 201810:23 am

Bob Gajda’s Peripheral Heart Action (PHA) Training

Training by Conor HeffernanNov 1, 20178:41 am

Don Ross’ Foundation Bodybuilding Routines

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Not many people nowadays speak about ‘The Ripper’ and ‘Bronx Barbarian’. Born in the mid 1940s, Don Ross, who went by these stage names, was a highly popular and influential bodybuilding writer in the 1980s and early 1990s. Plying his trade both within the Iron Game and professional wrestler, his articles and even TV appearances were valued by many. In a rather cool piece of historical sources surviving, we have footage of Don’s hosting of ‘Muscle Beach News’, a rather niche programme operating in the late 1980s and early 1990s.

Resources by Conor HeffernanSep 22, 20176:13 pm

Steve Michalik’s Training Diary from 1968

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How bodybuilding champions train is an area of intense interest for muscle fanatics the world over. How many sets, how many reps and how intensely? What makes them great?

Seeking to satisfy demands, muscle magazines often publish polished workout routines written by the Champions. Yet nothing compares to the first article, making today’s post on Steve Michalik’s 1968 training diary just so fascinating. In it we see Steve’s hopes for the future regarding the stage and also his thoughts on training poundages an intensity. A gem of a find that I stumbled across on Dave Draper’s excellent bodybuilding website and forum.

You can check out the training diary below.

Resources by Conor HeffernanSep 11, 201711:07 am

Reg Park – How I Trained for the 1958 Mr. Universe

Reg_Park_photo131

Now in the interests of accuracy, and my own laziness, the article will appear below just as it did in 1958…Enjoy!

Resources by Conor HeffernanAug 2, 20177:26 am

Bradley J. Steiner, For Rugged Strength And Muscle Size Try This Novel “Split Routine (1972 Article)

I remember hesitating abut using the title that appears on the top of this page.

I can hear the “oohs!” and “aahhs!” and I can see the looks of astonishment and disappointment on your faces: “Steiner – IRON MAN’S feature-writer, advocating, a split routine? Why, this guy’s flipped his wig. He’s been hollering so much about the importance of avoiding too much exercise, and the fact the three workouts a week are plenty for gains, that I’ve been afraid to even look at a a barbell more than three times a week – for fear of over-training – and now?? – what gives? – has Steiner gone the way of the Iron Game’s more unscrupulous money-grubbers? – is he too going to blabber about quadruple-zipping and double-popping, and marathon, three-hour schedules? – Oh man! What’s going on???

Resources by Conor HeffernanJul 31, 20176:19 pm

Reg Park – How I Trained for the 1958 Mr. Universe

Reg_Park_photo131

Now in the interests of accuracy, and my own laziness, the article will appear below just as it did in 1958…Enjoy!