Tag: Fitness

Resources by Conor HeffernanApr 19, 20192:37 pm

Dorian Yates’ Workouts from 1982-1985

Yates in 1986

Known as ‘The Shadow’ in bodybuilding circles, Dorian Yates was the goliath of early 1990s bodybuilding. Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. A modified form of the high intensity training advocated by Arthur Jones and Mike Mentzer, Yates’ success briefly brought this style of training to the bodybuilding fore.

The following post, stemming from a Dorian article with Flex magazine from the mid 1990s, details the Englishman’s training programme prior to his meteoric success. While everyone wants to know how a champion trains, knowing how they became a champion is equally important…Enjoy!

Joe Weider, Why I Entered the Mr. Universe Contest, Your Physique, February 16: 7 (1952), 7

UP UNTIL a few minutes ago, I had not the slightest intention or expectation of writing this article. Since my return from Europe, my mail has been flooded with letters asking my why I entered the contest. “How good are the European bodybuilders compared to our boys?” asked one reader. “What were your experiences, and how was the show conducted and organized?” inquired another. I read a score of letters and as the pile of mail slowly grew higher and higher before me, I realized the futility of answering separately each piece of correspondence. So after a few minutes consideration, I decided to make an article take the place of a letter to those many fellow enthusiasts who have congratulated me, and have expressed pleasure and surprise that the editor of a physique culture magazine had the courage to show the world he practised what he preached.

Resources by Conor HeffernanApr 15, 20192:37 pm

Vince Gironda’s Beginner Bodybuilding Course

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Well known as one of the greatest trainers of his age, Vince Gironda’s name has become synomous with bodybuilding champions from Larry Scott to Arnold Schwarzenegger. Though Gironda made his name producing some of the greatest bodybuilding champions the sport has ever seen, he sent countless hours with beginners and intermediates seeking to sculpt their bodies or build muscle.

Today’s post discusses Vince’s general bodybuilding approach for beginners with the caveat being that Vince was known for changing exercises based on each trainer’s physique. Nevertheless, there is much to learn from his more generic approaches.

Resources by Conor HeffernanApr 8, 20192:32 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 […]

Resources by Conor HeffernanApr 5, 20193:57 pm

George A. Baselice, ‘GIGANTIC ARMS! The One Arm Per Day Blast For Bigger Arms’, Planet Muscle (Volume 5, Number 1, 2002)

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Have you ever tried the professional bodybuilder one-day arm blasting programs? I hope maybe some of you have heard of these and tried them. Primarily because I’d hate to think that I am the only goof who can spend an entire day training my arms!

Now, some of these are downright nutty programs. Most of the methods were “developed” and occasionally promoted in some of the muscle magazines back in the 50’s and 60’s, and some trainers such as Charles Poliquin have refined them a bit today.

At any rate, in most of them, you actually perform arm exercises every half-hour and every few hours you eat proteins. I tried one program and I mean I went from 9 a.m. to 7 p.m. doing arm exercises. Don’t ask me what I was thinking! (Or not thinking as the case may be.)

Did I gain the 1/2″ on my arms, five days after completing this particular program, as the varied and sundry past articles claimed I would? Unfortunately, no. Did my arms shrink for the first 24 hours after this workout as most of the article also claimed they would? Unfortunately, yes!

Resources by Conor HeffernanApr 2, 20192:26 pm

Guest Post: THE HISTORY, EVOLUTION, AND FUTURE OF THE HOME GYM

While we’re not really sure when people decided to sweat it out in the privacy of their homes, but we’re glad they did. However, the home gym went through many stages during its history and it has a bright future ahead of it. So, if you’re a proud home gym owner (or a future owner) you must know something about its past.

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.

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.