Tag: Gym

Abe Goldberg (1951) Article -Low Back Power

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Written in the 1950s but containing information relevant to the modern gym goer, the following article by Abe Goldberg will be sure to interest both those seeking to bring up their squat numbers and bend over without significant discomfort. A nice follow on from our article on the reverse hyperextension, Goldberg’s exercises will hit your posterior chain like nothing else.

Enjoy!

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The History of the Olympic Barbell

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A friend of mine recently made a very serious and from my perspective funny discovery. Having spent months training in a University gym replete with shiny new barbells, he decided to join me in my own gym for a catch up and quick training session. Ever the opportunist, he decided it was ‘Chest Day’ and first up was the Bench Press.

Engaging in some light hearted, at least he thought it was light hearted, joking we began loading up the plates. As his outbursts began to reach a crescendo, I made my way to the water fountain for some peace of mind. Hearing a squeal I turned around to see my friend pinned under the bar at a weight he assured me was ‘nothing.’ Thankfully his pride was the only thing injured and next time round he had me spotting him. The result? Still nothing.

Vince Gironda, ‘Workouts And Body Rhythm’, IronMan Magazine, (November 1983)

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Question: 

You seem to write a great deal about exercise techniques, yet I have noticed that much of it is in fact conflicting advice.

I have been bodybuilding for ten years now, before that I did six years of weightlifting. I still do not know what is the best system to use.

Vince, how do you justify your writing when you even go so far as to contradict your own advice?

Answer:

I once wrote an article entitled, Muscle Confusion, which was not understood by many. Readers actually made fun of it. I will now attempt to explain in more detail the essence of that article. The following is dedicated to those of little faith and to the ones who resist change.

Bob Gajda’s Peripheral Heart Action (PHA) Training

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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?

Push-Ups – Their history, Beneficial Effects, Types and Potential Risks

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What Do You Need to Know About Push-Ups Before You Try Them?

Introduction

There is not a man on earth, nor woman for that matter, that has not been introduced to the context of push-ups before. Perhaps you have even tried to do a push-up in your life just to see what it is all about! Well, this amazing exercise has been true to its meaning and it has introduced success into any person’s exercising plan who has been motivated enough to perform this exercise regularly and properly. But the truth is that any exercise, including something as simple as push-up is, brings potential risks to your body if you are not trained properly to do this exercise. So what we what to do today, is introduce you to the context of push-ups and share basic information regarding what a push-up is, who has thought about it first, its potential beneficial effects as well as risks. If you are looking to introduce push-ups as a regular exercise into your exercise routine, then we look forward to informing you more about this great exercise!

George F. Jowett, The Truth About Exercise (c. 1925)

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It takes all kinds of people to make a world, but some we often feel should be given an island, to make a world of their own. There are people who apparently are born with the pessimistic germ in their systems. They just cannot help taking a contrary view of the situation. You find them everywhere, and antagonistic to the popular beliefs of life, law and religion. I agree that the major part of their criticism is destructive rather than constructive, but why worry about them if you know you are right. You may say, “Look at the harm they do.” But I do not believe that. Like attracts like is my belief. Some people prefer to believe that black is white, so let them believe it. We have the same spirit to contend with in teaching the valuable precepts of physical training.

I happened to know a man who had an argumentative belief that exercise was harmful; he accosted a heart specialist on the question, with whom I am familiar. The specialist informed him that the causes of cardiac conditions were reduced to four, none of which were caused by exercise. The only time sports or exercise are liable to injure the heart are when the heart is out of condition. Then anything would injure it. More often bad eating, but rarely right exercise, which is constructive. The other man replied that just the same he believed exercise hurts the heart. Now a wall would have to fall on such a man before he would believe it had fallen. And, as an angel could not convert such a person, why worry about it?

The History of the Plank Exercise

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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.

Guest Post: George Eiferman – The Lost Tips

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Our latest post comes from the wonderful and talented Samantha Olivier from Ripped.me. We’re delighted to have Samantha featured on the site again and know you’ll enjoy her latest piece.

When you live and lift in a world where bodybuilding has been reduced to supplementation, cutting workout time in half and putting size before health, you become hungry for this noble sport’s true roots. And where better to look, than to the legends of lifting, to beasts such as Leroy Colbert and the gentleman from the title of this article who were and still remain at the forefront of the sport?

A History of Pre-Workout Supplements

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Situated halfway between the gym and the nightclub, pre-workout supplements have taken on a remarkable popularity amongst gym goers in recent years. Labelled with ‘hardcore’ names such as ‘Anarchy’, ‘Mr. Hyde’ or ‘Rage’, the pre-workout supplement has become a staple amongst portions of the lifting community.

Indeed, one may be forgiven for thinking that bodybuilders, powerlifters, weight lifters and just about anyone else who has ever graced the gym floor have been using these supplements since the dawn of gym going. This however, is not the case. In fact, the first major pre workout supplements did not hit the markets since the 1980s.

So what came before the pre-workout supplement? What did bodybuilders do in the time of physical culture or the time of Arnold and co.? Furthermore when did pre-workouts hit the market? And why did they become so popular? An ambitious set of questions, which today’s article seeks to answer.

Guest Post: 7 Oldschool Fitness Hacks For A Better Physique

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Fitness goals should be the top priority of everyone who wants to live a happy life. One cannot be happy until one is fit and healthy. Any kind of health problem can be troublesome for you and prevent you from enjoying your life. You won’t be able to do things in the cheerful ways if you are not on the best of your health. So, it is important that you should consider your health as the topmost priority and look for the ways to stay healthy. In addition to this, your fitness goals also include getting the better physique. It makes you look attractive.Attaining a better physique is not a single day task, you have to be consistent with fitness hacks to get the attractive physique.Teenagers who are in the growing years should start following the fitness rules right from their schooldays to get a better physique.