This booklet will not only help you, the average man to become many times stronger than you are at present, but will give you the inside knowledge and information required for developing a body of dynamic muscular proportions.
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Tag: Old articles
Bill Starr, ‘Sex and the Barbell’, Defying Gravity How To Win At Weightlifting (New York, 1981), p. 24.
I once wrote a piece for the “Behind the Scenes” section in Strength & Health magazine dealing with the subject of sex before competition. I thought that I was quite obviously tongue-in-cheeking the presentation and made the comment that lifters would do well to lay off sex during the final week before a meet. As it turned out, I was not obvious enough as I received numerous letters and a few phone calls from irritated wives. It seemed that many lifters took my advise as gospel and denied their ladies any sexual gratification in the week prior to the contest. I have often suspected that many of these lifters merely used my words as an ex-cuse and most likely were doing a bit of hankey-pankey on the side at my expense.
Charles Gaines, ‘Cutting Some Fancy Figures, Sports Illustrated, 10 July (1972).
Outside the auditorium, or Pavilion, as it’s called, it is a gorgeous Sunday afternoon at the Mountain Park amusement center in Holyoke, Mass. A roller coaster clatters up and down a wooden trestle. Children fly around in little whirly things that look like boats with wings. There are clam bars, pizza stands, dart throws, cotton-candy booths, a commando machine-gun stall. The sky is raucous blue, the sun is hot and a lot of people are laughing. Outside Mountain Park, on all sides, stretches Holyoke suburbia, big homes and fine lawns that make the place feel mischievous and isolated, an island of gaudery in the midst of all that yawning green. Especially today. Today in the Pavilion a body contest is going on, a “Festival of Flesh”—maybe the gaudiest of all sporting events and strange as a llama race to the average suburban fan. Leon Brown, who works in a laundry in New York, is in there posing for the 1972 Mr. East Coast title.
T.C. Luoma and Bill Phillips, ‘Muscle Media 2000 Exposes 30 of Bodybuilding’s Biggest Myths That Stand Between You and Success!’, Muscle Media, (October/November, 2000).
1 — You can get as big as a pro bodybuilder without taking steroids; it just takes longer.
Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn’t possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.
Still, that’s no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.
2 — In order to get really big, you have to eat a super-high-calorie diet.
Well, that’s true; you’ll get really big if you eat a super high-calorie diet, but you’ll look like the Michelin Man’s fraternal twin. However, if you want to get big, lean-tissue wise, then super-high- calorie diets are probably not for you unless you are one of those very few people with metabolicrates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat! Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.
According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).
Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle proteolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti- catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!
Stay away from the super-high calorie diets unless you’re a genetic freak, or you’re woefully lean and don’t mind putting on fat [or you’re using appropriate pharmaceutical supplements].
Thomas Goldwasser, ‘Pumping Iron, Not Concrete’, The New York Times (1986)
LONG before Arnold Schwarzenegger became a movie star and pumping iron a glamour business, weight lifting built the York Barbell Company into a strapping success. York Barbell, founded 54 years ago, put York on the map as Muscletown U.S.A., and still brings Olympic weight lifters here to train. The company still dominates the barbell business, with a 70 percent share of the market for cast-iron weights made in the United States.
John Christy, ‘The Art of Concentration, Part Two: The Workout’, Hardgainer Magazine 14: 2 (2002), 14-15
In the first part of this article I explained how to concentrate before your workout so that you can transition from your everyday responsibilities and challenges, to the necessary mental state needed for your workout. I discussed why I feel it’s absolutely necessary, and how I do it. In the second part of the article I want to continue to emphasize the importance of concentrating on the task at hand, and how I do it during a workout.
Dennis Weis, ‘Bits of Advice & Routines Number 6’, Iron Man Magazine, March (1977).
At this point in my series of articles I think it is appropriate to introduce one of the greatest Super Stars in the physique world past or preset. The man is Boyer Coe. From my observations of people who are interested in physical development and physique contests, there are usually one or two men who will stand out in an individual’s mind as being at the top in their chosen field which in this case is physique contestants. The two men who immediately come to my mind are Chuck Sipes (who I have already discussed in detail) and Boyer Coe. I am not even going to attempt to describe his sensational physique. I would probably waste at least 4 to 5 paragraphs describing Coe and still not come up with a description which would do justice to him. All I can say is to study his photos which are published in just about every issue of Iron Man Magazine.
Dr. Ken Leistner, ‘Hip and Thigh Power’, The Steel Tip, Vol. 1, No. 12 (1985).
Heavy training for the hips and thighs gives the trainee the most return for the effort expended, but is usually not at the top of the list of “Favorite Modes of Training” due to the discomfort one is subjected to if the training is intensive enough to stimulate gains. The earliest lifting advice I received as an aspiring football player was to train the hips and thighs heavy, hard and consistently, even if it meant reducing the work done for the other body areas. Great gains in “overall body strength” come not from bench press specialization programs but from thigh, hip and lower back work. The proviso is that one train in a meaningful and productive manner, truly taking each set of each exercise to the limits of one’s momentary ability.
The Planet Muscle Growth Squad, ‘Growing Muscle’, Planet Muscle, Volume 4 (2001).
…Have you ever noticed all the people who come into the gym and do the same training every time? You know who they are. They are the skinny guys in the dingy T-shirts, sans belt and with baggy cargo shorts that come down to their shins.
…These misinformed wannabes always do the same exercises, the same sequence of exercises, the same sets, and the same reps and take the same amount of rest between sets and/or exercises. They move their training weights in the same mindless, drone-like ways, never incorporating new or maturing training principles. They usually are accompanied by a so-called “training partner” who does nothing but chatter endlessly about Monday Night’s football game.
George F. Jowett, Why Home Exercise is the Best (c. 1925)
You may have heard would-be body culturists say, “Aw gee, how can I train? There is no gymnasium around here, and any way if there was, I couldn’t afford it.” Actually, hundreds of young men have presented this problem to me, hoping that I would be able to solve the little difficulty for them. It is quite natural for any person to consider exercise and a gymnasium at the same time. As I have said at different times, it depends on what you are after. If it is games or calisthenics, all right. By all means become a member of a gymnastic class. They will certainly teach you to become good at the game you prefer, and this will help to keep you healthy and fit at the same time. Calisthenics will freshen you up and keep you normally fit, but if it is your whole body you want to build up to a stage of perfection, then it is an entirely different proposition. Of course, there are exercise rooms in all gymnasiums to which you can go and seclude yourself, but they do not always have the proper apparatus at hand for the body culturist to use. Of course, there is always the congeniality of companionship, but I have found that this is often very embarrassing, especially to the man who is under developed or too fat. There is always somebody willing to pass remarks, which even when made in fun, go a long way to diminish enthusiasm. Often a man is too conscious of his condition, and what he requires is encouragement, not to made the object of fun no matter how good natured it may be.
