Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?
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?
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.
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.
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 […]
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.
This article first appeared in Bob Hoffman’s Strength and Health Magazine in 1957. It details the point scoring for the precusors for today’s modern bodybuilding shows. Of particular interest are the categories dealing with muscularity and athleticism.
Many of us forget that physique competitions used to include some form of strength component dealing with the 3 big lifts (the two hand press, the two hands snatch, the two hands clean and jerk).
How would bodybuilding be today if Kai Greene and Phil Heath had to compete in the clean and jerk for the Olympia crown?
Since judging a Mister Competition has become one of the touchiest subjects in the Iron World, a great deal of time was devoted to clarifying this issue at the official AAU Convention last Fall in Los Angeles. I am going to try to briefly sum up these points for the benefit of officials who handle such contests.
I have a great story to share about the day I met the three best bodybuilders in the world on the same day.
I was 14 at the time and had just started to get interested in bodybuilding. It was wierd because I had been interested in muscles and bodybuilding for a long time, from when I was very young. In the ’70’s, however, bodybuilding was very small and was not main stream at all. There were many myths and old wives’ tales surrounding the sport.
That stone had lain in that place as long as the oldest traditions in the village could remember. And from time immemorial it had been the custom of the young men of the village to test their strength by lifting it …[i]
Liam O’Flaherty, 1937.
Simply titled, ‘The Stone’, Liam O’Flaherty’s short Irish story from 1937 centres on an unnamed elderly man wandering the outskirts of his coastal village. Struggling to accept his mortality and loss of vitality, the protagonist stumbles across the village’s ‘challenge stone’. Readers are told that ‘from the time of the most remote ancestors of the people’ men from the village challenged one another to lift the stone to the chest and prove their strength. Far from a meaningless act of bravado or spontaneous play, the stone served as an important social signifier. Accordingly, O’Flaherty’s protagonist claimed that