Tag: Muscle Building

1970s Muscle Building Advice

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The greatest problem that faces the young bodybuilding enthusiast is that of gaining weight. It’s usually this reason for taking up weight­ training in the first place. However, after the inevitable gain of a few pounds body-weight almost immediately the weight-training course has been embarked on, one finds further progress very slow. Each pound towards his ideal body weight is gained with an ever increasing span of time. Once I couldn’t gain more than two or per­haps three pounds a year — training three times a week. Eventually my bodyweight gains became stagnant and no amount of training would alter it.

Eugen Sandow on Heavy Weightlifting

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A point previously discussed on this website was the regularity with which early physical culturists promoted light weight training as opposed to heavy lifting. The reasons for this are numerous. In the first instance, light weightlifting is easier to promote to the general public than heavy weightlifting. It requires less equipment, can be done in the comfort of one’s own home and can be done with relative ease. It was for this reason that individuals like Eugen Sandow, Professor Attila and a host of other physical culturists promoted light weightlifting for their followers. A few, like Arthur Saxon, bucked the trend and argued that heavy lifting was needed to build a strong physique.

With that in mind, today’s brief post examines the brief words Eugen Sandow gave to heavy weightlifting in his seminal book, Strength and How to Obtain It. Published by Sandow first in 1897, Strength was, for many, Sandow’s most important work. It came at the height of his popularity, sold widely and was more accessible than some of his later works which were far more medical in composition. Thanks to the British Library in London, I was able to consult Sandow’s 1897 edition, as well as his third edition published in 1905. Sandow did not expand greatly on how to lift heavy but nevertheless provided an insight into the progressive training practices of the late 1890s and early 1900s.

Peary Rader, ‘The Clean and Jerk Program for Weight Gaining’, THE RADER MASTER BODYBUILDER AND WEIGHT GAINING SYSTEM (1946)

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This very popular lift is a good exercise for all round development and an excellent method of weight gaining if properly performed for this purpose. It is probably the most strenuous of all exercises and therein lies its value as a stimulator of metabolism and a weight gaining medium. Much the same principles of procedure are used as in the squat or deadlift. Because it is so strenuous you will find that, as a general rule, two workout periods per week will be sufficient. You may find yourself rather sore at first if you are not careful to progress slowly

The History of 20 Rep Squats

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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 for individuals struggling to build mass or to bulk up their legs, such programmes originated in the 1920s and 30s. That they still exist, albeit with some modifications, is testament to their efficacy and popularity. The goal of today’s post is to highlight the original promoters of the programme, to explore the writers who kept the idea in the public mind and finally to question why the programme remains popular in the current age.

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?

The History of Kaatsu Training

“Wrap a band around your bicep until it begins to go numb, then pump out 30 reps with a light weight… Trust me, the pump is worth it.”

These are not the words of an enlightened man but rather my first experience of Kaatsu or Blood Restriction Training. Brought to my attention by a training partner whose grasp of science is not always the strongest, Kaatsu training has grown in popularity over the last decade. While my friend’s description may seem appropriate at first glance, there is quite a lot more to this training system than first meets the eye.

With this in mind today’s post seeks to answer three simple questions: what is Kaatsu training? How was it created? And, perhaps most importantly, should you try it?