Tag: Bulking

Resources by Conor HeffernanNov 23, 20209:33 pm

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

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.

Resources by Conor HeffernanNov 20, 20209:35 pm

Mike Mentzer,’High Calorie Diet: 6000 Calories,’ Heavy Duty Nutrition (1993), 16.

Many young men take up weight training because they are underweight. Individuals who have been underweight most of their lives usually have high metabolic rates, i.e., they burn calories at a rapid rate, making it difficult to add mass to their frames. Having such high BMR’s, these individuals are especially prone to overtraining. In such cases, the individual should train very hard with moderately heavy weights for a few sets per bodypart, and no more than three days a week. An underweight bodybuilder who wants to gain muscle and isn’t worried about adding a little fat must increase his caloric intake by as much as 500 calories a day above his daily maintenance needs. If he were to discover (using the method previously described) that his daily maintenance need is 5500 calories, he should up his daily intake by 500, making a total of 6000 calories a day.

Resources by Conor HeffernanOct 16, 20204:31 pm

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

bosco1

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.

Training by Conor HeffernanSep 16, 20204:22 pm

Forgotten Exercise: Lat Pulldown Curl

So, cards on the table, I recently reread The Complete Keys to Progress by John McCallum. The result of Randall Strossen’s meticulous collecting, The Complete Keys details McCallum’s numerous articles for Strength and Health magazine. Admittedly McCallum’s work was more concerned with rapid bulk and strength building practices, The Complete Keys still has some things to say about bodybuilding and defining exercises. One such example was the Lat Pulldown Curl.

Resources by Conor HeffernanSep 4, 20203:19 pm

‘Basic Split Training’, Animal Owner’s Manual (New Jersey, 2010), 14

Take it from the pros, splitting is the way go. Full-body training, provided that the intensity is high and the routine is good, can produce some amazing results, but splitting lets you get more from […]

Training by Conor HeffernanSep 2, 20203:19 pm

Alan Stephen – Bulking is Easy (1950 article)

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.

Resources by Conor HeffernanAug 19, 202011:28 pm

Mike Mentzer,’High Calorie Diet: 6000 Calories,’ Heavy Duty Nutrition (1993), 16.

Resources by Conor HeffernanAug 7, 20203:19 pm

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

bosco1

Resources by Conor HeffernanJun 8, 20209:30 pm

Alan Calvert, ‘Are Weight-Lifters Stronger Than Other Men?’, Confidential Information on Lifters and Lifting (Philadelphia, 1926)

s-l300

I frankly confess that when I was young I was just as much hypnotised by professional “strong men” as you are today. I was as strong as the average boy; maybe a little stronger, for I could take a 65 lb. solid iron dumb-bell and push it slowly above my head with my right arm. But then I had done a lot of gym work, especially on the parallel bars, and consequently the pushing muscles in my arms were strong.

But when I went to see Sandow perform, and saw him push up a weight said to be over 300 lbs. I immediately thought “that man is nearly five times as strong as I am.” I was at an age when .I believed any darn claim that a stage-performer chose to make.

After I got into the business of making weights, you can imagine my disillusion ment when I found out that the weight Sandow pressed on the stage was only a little over 200 Ibs.; that he used what is called the “bent-press method”-which is not a real lift. That when he lifted the way I had done, (or, as any other unskilled man would do) he could press up only 121 Ibs. So instead of being five times as strong as I was, he was less than twice as strong, in that particular direction. And he was called “the world’s stl:ongest,” and weighed, say, 190 lbs.; whereas I was by no means a “strong man” and weighed 135 lbs.

Resources by Conor HeffernanMay 29, 20209:27 pm

Tony Sansone’s Weight Gain Diet

sansone

Born at the turn of the twentieth-century, Tony Sansone is perhaps one of the most famous physical culturists never to turn his hand to bodybuilding. Nevertheless his influence on bodybuilders and those seeking to get in shape was remarkable. Training under both Bernarr McFadden and Charles Atlas, Sansone developed one of the most sought after physiques in 1930s America.

He modelled, quite provocatively at times, wrote extensively on good nutrition and ran a series of gyms, which included a regular training spot for the legendary Steve Reeves. Shunning excessive bulk for definition and aesthetics, Sansone possessed a body that many men today would envy. Indeed, the renowned physical culture historian David Gentle once commented

If Sansone had been born in Greek antiquity, he would have been immortalized as a god.

With this in mind, today’s post looks at Sansone’s simple and effective way to build muscle mass while maintaining a relative level of leanness.