Tag: workout routine

Resources by Conor HeffernanSep 2, 20199:18 pm

Vince Gironda, ‘Biceps: A Six-Week Bulk Course’, Vince Gironda Six Week Bulk Course (c.1968), 3-4

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This program’s purpose is designed to produce quick size by working non-specifically (four different aspects of each muscle) – in other words, it is not a shaping course. Now, the muscle to receive the most work is the muscle you start with. I always start with the arms. So, this is how I will set up the course. Before we start, I would like to point out that muscle tissue does not grow unless taxed 85 per cent! Beware, however, never work to 100 per cent because maximum energy output will stop all muscular growth!

Anthony Ditillo, ‘The Single and Double Progression Method’, The Development of Physical Strength (Wm F. Hinbern, 1982).

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When beginning a book on physical training, I feel it is only natural to begin with the most basic concept used in any barbell endeavor. We all use this training aid in one form or another and its use makes possible the goals of which our dreams are made.

By single and double progression I mean the basic way we arrange our sets and repetitions with a given weight, which will enable us to do so many things in our training, that its usefulness cannot and should not be overlooked when discussing barbell training, in general.

All trainees use this method for keeping track of their progress as well as preventing injury and over-training. In fact, I would go as far as to say that most of today’s problems concerning progress with the weights stem from a mistaken notion of the use of this single, double and even triple progression system and all it pertains to.

Resources by Conor HeffernanJul 15, 20195:20 pm

Leroy Colbert Workout c. 1978

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Previously on this website, we’ve discussed Leroy Colbert’s tragically short bodybuilding career and his successful foray into health store management. Today’s post focuses more on the nuts and bolts of Colbert’s bodybuilding routines from the 1970s. First published in Three More Reps, written by George Synder and Rick Wayne, Colbert’s split body workout was simple in its execution.

Aside from the obvious need to commit oneself to a prolonged course of training, Colbert’s own training philosophy demanded quite a bit of intensity during workouts. Training four days a week, Colbert would each of the main muscle groups twice a week as well as training his waist each workout.

Looking at his workout in 2019, it is interesting that much of the advice concerning volume and exercise selection was arguably already being done by Colbert. I’ll leave that you to you to decide. So, without further adieu, I present Colbert’s workouts from the 1970s!

Resources by Conor HeffernanMay 13, 20191:27 pm

John Kuc, ‘A Guide to Thigh Development’ (1984)

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When I did the original outline for this article I tried to think of an appealing title. Many trainees do no leg work at all, and those that do usually do not do enough. I thought an appealing title might entice some of them into including leg work in their training programs. I later decided that an honest evaluation of the pros and cons of leg work would be the best enticement.

I won’t try to deceive anyone; leg work done properly can really be tough. There are no easy leg exercises, and to be effective you really have to go all out. This is one factor against leg work. The fact that your legs are normally covered is the second factor. Most individuals prefer to work the muscles that are seen by everyone. Also, some leg exercises require a relatively heavy weight to be effective. Heavy poundages seem to create a mental barrier for some individuals. Combine all these factors and you can see why leg work could be ignored.

Training by Conor HeffernanMay 1, 20192:40 pm

Alan Stephen – Bulking is Easy (1950 article)

Published by the mid-century Bodybuilder Alan Stephens, the following article from Your Physique magazine details some time honoured means of bulking up in the easiest and most efficient way possible. Though much of Stephens’ advice will seem like old hat to those a few years in the Iron Game, his writings were geared toward the beginner and those seeking to change things up.

What’s more. It was never overly complicated. Indeed according to the man himself

All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can.

With that in mind though, we’ll dig a little deeper.

Resources by Conor HeffernanMar 14, 20193:28 pm

Guest Post: A Short History of Workout Clothes

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Women’s workout fashion has gone through major transformations over the years, and it has come a long way. Today, it’s even grown to become everyday leisure wear, and instead of being worn solely to the gym, workout wear is often the main part of an everyday outfit. Whether it’s for running errands or going to break a sweat, sportswear has found its way to our hearts and is here to stay and become part of every outfit.

Resources by Conor HeffernanFeb 25, 20195:01 pm

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?

Resources by Conor HeffernanMay 9, 201812:11 pm

Lee Labrada, ‘Blast Your Chest, To Amazing Mass!’, Planet Muscle (March – April 2003).

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It was one of those rare moments where I thought I was dreaming. In fact, that would be putting it mildly! It was one of those rare moments in my 18 years when I was so blown away by what I was experiencing that I can barely describe it to you. It was 1978, the event, the Southern Cup Bodybuilding Championships in Tampa, Florida.

I had just witnessed top Mr. Olympia contender and poser extraordinaire Ed Corney, along with a young buck called The Golden Eagle, guest pose before the sell-out crowd (of which I was a part). After the winners had been announced, Sirs Ed and Tom Platz, surrounded by a sea of rabid fans, moved gingerly towards the front of the hall. The auditorium was almost clear when suddenly; I spotted the biggest bodybuilder I had ever seen. “Ohmygod! Is that Mike Katz?” I more than mumbled out loud. Mike Katz was one of the stars of M&F and Pumping Iron and there he was! Mike’s mind- blowing 60-inch expanded chest was so immense, he could balance a full glass of water on it without spilling a drop, and now, there he was! Just 2 weeks earlier, I watched Mike in Pumping Iron, and he was in the flesh in front of me, a super-hero, descending from Mount Olympus to walk amongst us mortals.

Training by Conor HeffernanMay 10, 20177:25 pm

Alan Stephen – Bulking is Easy (1950 article)

What’s more. It was never overly complicated. Indeed according to the man himself

All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can.

With that in mind though, we’ll dig a little deeper.

Resources by Conor HeffernanMar 14, 20173:38 pm

Guest Post: How to Know How Much You’ve Progressed in Training

Fitness tracking is an integral part of training but it’s frequently ignored. There are two things you should know in order to see results: where you are at right now (in terms of fitness goals) and what you have to do to get to where you wish to be.

Once you start training, your body will slowly start to change as you eat properly and exercise. The body keeps the muscles it already has and builds them further, while the fat gets burned away. However, with a lot of cardio and crash dieting, you risk shedding both muscle and fat, eventually looking slim, but weak. In that case, something hasn’t been done right.