Tag: Exercise

Resources by Conor HeffernanSep 23, 20204:22 pm

Alan Calvert, ‘General Training Program’, Health, Strength and Development (Philadelphia, c. 1920s).

Hundreds of prospective pupils write me to ask how long they will have to train; how much time they will have to spend each week, etc., etc. This seems a good place to answer those questions.

The average pupil practices the first course in developing exercises for two or three months. He practices every other day (that is, once in 48 hours), and the practice period covers about 30 minutes.

By the end of the second or third month the pupil has attained a certain degree of strength and development, and then his training program is altered. On two days a week he will practice the more strenuolls of the developing exercises from the first course, and two other days a week he will practice the Eight Standard Lifts; that is, the second course. He keeps up this training for two or three months and during that period the time consumed is about three hours a week.

The Standard Lifts Course, as well as the First Course in Developing Exercise, is given free to every pupil who buys a bell-whether it be a low-priced plate bell or the most expensive MILO TRIPLEX bell on the list.

Resources by Conor HeffernanSep 21, 20204:22 pm

Louis Abele’s Back Program c. 1948

Although unknown to the modern olympic lifter, Abele was one of America’s finest lifters during the 1940s and 1950s. Unfortunately he was overshadowed by fellow US lifters John Grimek, Steve Stanko, and John Davis during the course of his career. Similarly the outbreak of the Second World War denied Abele the chance to lift at the 1940 Olympic Games, a time when he would have been in his prime.

Nevertheless, Abele’s lifting career saw him put up some rather impressive poundages as you’ll read about.

With regards to training philosophy, Abele was a strong advocate of specialisation and high intensity training. Illustrating this, Abele tells the reader that he once exercised so hard that his teeth hurt from breathing! I suspect that this level of intensity is relatively rare in today’s gyms. Anyway what fascinates me about Abele was his advocacy of specialisation and by that Abele meant training primarily legs for 2 to 3 months before moving on to another body part for a similar amount of time. In this way Abele would focus almost exclusively on one body part, to the detriment of others, reach what he felt to be a maturation point and then switch his training up. From memory I can’t think of too many current lifters who adhere to this sort of programming although one supposes that the concept of a deload week is vaguely similar.

Anyway, the below article details Abele’s back workouts from his early 20s. For interested parties, the text itself comes from a series of letters written by Abele to Chester O. Teegarden which were published by Iron Man Industries of Alliance, Nebraska in 1948.

As always… Happy Lifting!

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 14, 20203:19 pm

Fitness Programmes in the 1960s: Dennis the Menace, Mr. Wilson’s Uncle

When I say mid-century fitness programme, you’re probably thinking of Jack LaLanne’s long running programme broadcast across the USA. While this is a fair assumption to make, old Jackie boy was not the only […]

Resources by Conor HeffernanSep 11, 20203:19 pm

Guest Post: History of the Mediterranean Diet

The Mediterranean diet is a very healthy eating plan, which is primarily based on plant foods, olive oil, and lots of herbs instead of salt. Red meat is a no-no, and fish is a staple. Plus, red wine. Who could say no to that?

The idea behind this diet is limiting, but not eliminating fat consumption. It’s all about making smart choices and choosing monounsaturated over saturated fats. It’s a diet that many doctors recommend as a heart-healthy eatingplan. Research shows that it reduces the risk of heart disease, since it’s low in bad cholesterol.

But where did it all start?

Resources by Conor HeffernanSep 9, 20203:18 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?

Basics by Conor HeffernanSep 8, 20209:43 pm

Quick Tips for Getting Through a Health Crisis

During the past few months, we have seen one of the biggest health crises of the past 100 years. The coronavirus pandemic has created a health crisis that has not been seen since the Spanish Flu pandemic […]

Resources by Conor HeffernanSep 7, 20204:18 pm

Guest Post: Naughty, Not Nice Biggest Scandals in Sports History

We all use phrases like “fair play” and “good sportsmanship” every day, but sports are not always that noble and fair. The world of sports is smeared with many affairs, but there are a few that certainly stand out as the biggest scandals in sports history.

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 […]

Biographies by Conor HeffernanAug 31, 20203:19 pm

The Fabulous Zabo Koszewski

Famed for his god-like mid section, Ivan ‘Zabo’ Koszewski, is often forgotten about by modern gym goers seeking inspiration for their training. Although smaller in stature than contemporaries like Arnold or Frank Zane, Zabo’s physique was nevertheless the stuff of legend amongst his training colleagues.

Today’s post, written by Bob Hise for Strength and Health Magazine in 1967, details Zabo’s unique approach to training and nutrition. Whereas many of the time were eating between four and six meals a day, Zabo built his physique eating only twice a day. Something proponents of Intermittent Fasting will no doubt appreciate.