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... Continue Reading →

Kathleen Engel, ‘Put Size on Your Thighs with Nasser El Sonbaty’, Muscle & Fitness, 63: 6 (2002), 134-138

For Nasser El Sonbaty, who has spent 19 years torching, torturing and otherwise harassing every muscle fiber on his 5'11" frame, there are two absolutes. "The first thing is consistency; the second, intensity." Given his behemoth lower quarters -- complete with voluminous muscle bellies, subterranean separation, Gibraltarian density and shape -- we took notes. Nasser... Continue Reading →

Forgotten Exercises: The Zane Leg Blaster

This website has been pretty vocal in its appreciation of Frank Zane. A three time Mr. Olympia, Zane privileged a level of conditioning and aesthetics that, even today, is still admired by bodybuilding fans. Zane's training diaries, and later books highlighted a clearly meticulous and determined attitude to training. It wasn't enough to move the... Continue Reading →

Old School Leg Exercises

"Friends don't let friends skip leg day." If you're looking for some inspiration for your next leg workout then you've come to the right place. Today we look at some of the greatest leg exercises that time has forgotten about. They were invented by iron legends like Gironda and used by men like Arnie. Needless... Continue Reading →

Charles Poliquin’s Nausea Leg Routine

In 2018 the strength and conditioning community lost one of the most creative, and controversial, coaches of recent memory, Charles Poliquin. Known primarily for his work with Olympic athletes, Poliqun's training methods and philosophies were often times at the cutting edge of the field. This is not to say that Poliquin was not without his... Continue Reading →

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