A Website Dedicated to the Study of Strength, Health, Fitness and Sport Across Centuries, Countries and Contests.
For my sins, I enjoy writing articles. I probably do it more often than I should for my eternal damnation. I'm currently writing an article on the evolution of the back squat, a history I've previously discussed on this website and elsewhere. As part of this research, I've been deep-diving the history of squat stands,... Continue Reading →
Though few exercise programmes maintain a venerated status for long in the Iron Game, the mystique surrounding 20 Rep Squat programmes has endured. As hinted by the name, such programmes require lifters to back squat twenty times before unloading the bar, and in my own experience, lying on the ground questioning your decision-making. Primarily touted... Continue Reading →
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 →
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 →
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 →
Okay, so it has finally happened. I began this website in 2014 and, in that time, I have done my best to create useful content on the history of the iron game. I have promoted old-school exercises, republished forgotten articles and chapters, and, in many instances, written biographies or histories of cool events. Although my... Continue Reading →
CULTIVATE FEARLESSNESS. Plenty of people say they need to feel the weight on their backs before a meet so they are conditioned to it. Well, I have found that it doesn’t matter how conditioned I am; the squat is always heavy. This means that when the weight is on your back in a meet or... Continue Reading →
Yes! Well kind of. Now before you say a single thing, don't worry. I am not going to encourage you to throw away your gym memberships or workout gear. Although if you do want to donate any dumbbells or barbells, my doors are always open. No, instead I want to look at a wonderful book... Continue Reading →
Today's post deals with an exercise I love to hate, the overhead squat. Now this is not one of those posts about how I hate doing it, but the benefits are so great, that I do them anyway. Nope, not at all. I hate this exercise and, chances are, I hate the people who promote... Continue Reading →
"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 →