Wednesday, December 21, 2016

Australian Rules Football American Combato Bradley J Steiner Peary Rader Hardgainer - David Sedunary interview with Bob Whelan - NATURAL STRENGTH NIGHT podcast - (episode 32) - 19 December 16

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Sunday, December 11, 2016

Anvils and CMBs: A New Twist On Old Exercises - By Jim Duggan

Anyone who has trained for any length of time knows that there are certain exercises that must be included in any meaningful training program. For instance, anybody wishing to gain size and strength would be foolish not to include plenty of Squats, Bench Presses, and some sort of heavy pulling movement. Certain basic exercises should be performed from the onset of anyone's training regimen, and these movements have to be performed throughout his/her lifting career. Every aspiring bodybuilder needs to perform many sets of Squats. You will simply not build size or mass without doing them. If you want to develop your shoulders, you need to press. You can do all the lateral raises you want, but for sheer size, overhead presses must be a staple in your exercise routine. Likewise, if you want to build a thick, muscular back, some form of pulling must be done from the very onset. Deadlifts, Bent-Over Rowing, High-Pulls are the key movements for building size. You can do cable rows until the cows come home, and you will not build a strong, well-developed lower back.

As much as most experienced trainees appreciate the basic exercises, and the fact that so many of us have been doing them for so long indicate a strong appreciation for them, there are the inevitable times when we sometimes become bored, or even stale from performing on such a continual basis. Let's face it, we are all human. Constantly performing set after set of the same movements will test even the most enthusiastic of lifters. And while there are remedies for the boredom that occurs, like varying the rep schemes, or changing the frequency with which the movement is performed, it still boils down to doing the same thing. One thing that has helped me over the years is to perform the same exercises, but with different modalities. Bench Presses can be performed with a thick bar, log bar, or specially shaped bar that changes the hand positioning. Deadlifts can be done with a trap-bar, or hex-bar. Overhead presses can be done with a thick bar, or log bar, or even sand bags. If you've read Dinosaur Training by Brooks Kubik, you can find many excellent ways to build strength using barrels, beams, and sand bags and other interesting items. When I trained at Dr. Ken's Iron Island Gym there were many "toys" to play with in terms of building strength. Heavy I-Beams with welded handles, torpedoes with handles, specialty bars of varying weights and thicknesses. There was absolutely no way to ever get bored at that gym, and the fact that I had some of the best workouts of my life are proof of that.

There was one particular item that caught my eye the very first time I entered Iron Island. In one corner of the gym, sitting on a steel stand, was an anvil. It wasn't especially large- around fifty pounds or so- but it stood out. Upon seeing it for the first time, I remembered an article that Dr. Ken had written for Muscular Development magazine where he described using anvils as an unorthodox tool for building incredible strength. Curls, presses, in addition to using mallets to pound the anvil until your forearms felt like they were going to fall off, were easily done with an anvil. Little did I know at the time I read the article, that I would have the pleasure of using the very anvil that Dr. Ken had written about. Of course, back then, obtaining an anvil was not an easy thing to do. Ebay, Craigslist and the like were not in existence. If you wanted to get your hands on an anvil, you would have to locate a farrier supply store. Unfortunately, farriers are not often found in suburban shopping malls. But, in today's world of technology, anvils and such are simply a click away ( maybe several clicks, and a considerable amount of money.) Anyway, they are readily available if you are willing to look. I must admit, until I read that Muscular Development article about anvil-lifting, my only exposure to anvils was from watching Wiley Coyote trying to drop them on the Road Runner in the old Warner Bros. cartoons. But I quickly developed an appreciation for the benefits that be gained from using an anvil. And, I am proud to say, that over the years I have used anvils in my training from time to time. Today, I am the proud owner of three anvils of different sizes.

There are several ways to train with an anvil, but the movements I use them for are curls and neck work. Curls are fairly straight-forward. Grasp the anvil with an underhand grip, and curl the anvil the same way you would a barbell. A little cheating is permitted. And I mean just that. A little. Do not swing your entire body just to complete the reps. Depending on the size of the anvil, your hand spacing may be different from what you would normally use for barbell curls. Don't worry. Just work into it slowly, and don't try to do too much at once. If you develop your strength to the point where the reps are getting too easy, you can simply wrap a chain around the anvil to provide additional resistance.

Another way that I like to use anvils is to use them to train my neck. Training and strengthening my neck has become a challenge for me. While I have always had an awareness for the importance of neck work, in the past six months or so, I have devoted an increasing amount of time and effort to training this crucial bodypart. And the hard work has paid off. I'm using heavier weights for my neck exercises, and my shirts are increasingly difficult to button at the top. As far as using the anvil for neck work, I would simply wrap a chain around my anvil and hook it to my neck harness. I would train it in one of two ways. The first way would be to simply do several sets of 10-20 reps. I would never try to use a weight that I couldn't do for at least ten reps. The second- and more interesting- way I used my anvil for neck training was to include it in the "Deck of Cards" Workout. I described this in a previous article. The Headstrap was one of four exercises performed as part of this workout. I tried to move through the workout as quickly as possible, yet I am always aware of maintaining proper form. While there are other ways to use an anvil, these two movements- Curls and Neck work- are my two favorites.

Another tool that has made my workouts more interesting are Center Mass Bells ( CMB ). They seem to have been around for only a short time, and there are two companies that sell them. At least that I am aware of. I purchased mine about a year ago from Sorinex Exercise Equipment. I originally purchased two sizes: 50 and 60 Lbs.. I later purchased larger ones ( 70, 90, 100). I can honestly say that I love training with these things. They provide a somewhat different feel than regular dumbbells. I have heard them described as a cross between dumbbells and kettlebells. I can't really verify that statement. I never developed an interest in using kettlebells. Even when they were all the rage about ten years ago, I never got into using them. But the CMBs are a different story. I like the feel of them, and they are effective in several exercise movements. I will usually do one of several movements with them. My favorite exercise with the CMBs is to do dumbbell presses with them. Many times I will vary the movement and do alternate dumbbell presses. I like the parallel grip that the CMBs allow you to use. The biggest challenge is sometimes making sure that your hands are centered on the handles, otherwise they will rub against the edges. Another great movement to do is to perform hammer curls with them. Again, they are similar to dumbbellls yet at the same time, they allow a slight difference in how the exercise feels. I think that using them in this manner will develop great strength in your arms as well as your forearms. The last way to use the CMBs is to use the heavier ones for dumbbell rowing. This is another movement that I will sometimes incorporate into the "Deck of Cards" workout routine. I haven't used them for this often, but I have found that you can vary your hand position while using CMBs. Using a dumbbell, you're pretty much limited in how you hold the weight. With the CMBs, you can rotate your hand position thereby increasing the effectiveness of the movement.

There are any number of movements you can perform with the CMBs, and the only thing limiting you is your imagination. Or, if you don't have any imagination, go to Youtube and look up CMB workouts and you will find plenty of ways to get a great workout. Most of the movements are variations of the basic exercises. Some are unique to the individual piece of equipment. Anvils and Center Mass Bells have been a great addition to my training arsenal. I enjoy using them, and, in addition to my stones, I look forward to using them even more.
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Wednesday, December 7, 2016

A Great New Book on Strength Training and Natural Bodybuilding By Stuart McRobert and Chuck Miller

I highly recommend the new book: INSIDE THE MIND OF AN IRON ICON By Stuart McRobert with Chuck Miller.

As with all of Stuart's book's, this is another one I endorse. No magic or secrets here, (and that's why I like it so much), ... just the rock solid information that you need to hear. This book is crammed with top quality and truthful information for the drug free trainee to maximize his or her potential.

I have also known Chuck Miller for more than 15 years. He was one of the top natural powerlifters in the Mid Atlantic area and trained at my DC gym (Whelan Strength Training) several times. He attended many of my Capital City Strength Clinics in Washington, DC too. Chuck was the first person to shoulder the 250 pound Atomic Athletic granite stone at WST. Chuck did a great job putting this book together and is to be commended.

Are you stuck in a training rut? Save a lot of time, money and frustration and get this book now. If you are serious about your training then this book belongs in your collection.

Bob Whelan

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Monday, December 5, 2016

Alan Calvert possibly the greatest? - By R.J. Hicks

One of the most underrated icons in the Iron Game, Alan Calvert, had one of the greatest impacts on weight training in North America. In the late 1800’s and into the early 1900‘s, little to no information existed concerning health and fitness, especially on proper weight training in North America. Strongman shows with large, muscular and powerful men performing great feats of strength were some of the only, but limited, influences on weight lifting. Alan Calvert, set out on a mission to educate North America on heavy barbell lifting. In doing so, Calvert started one of the first barbell companys, leaving an everlasting footprint in the modern weightlifting culture.

From an early age Alan Calvert knew the strength and muscular physique he wanted after seeing the local strongmen compete in extraordinary strength feats at local circuses and theatres. Up to this point in time, only light weight exercises with dumbbells were advertised and offered as a method to gaining strength and size. Spending the time and energy to study his obsession and passion with these strongmen and their powerful physiques, Calvert realized that heavy barbell training was at the foundation of their success. However, no large barbell manufactures existed for purchasing barbells in North America at the time, nor was there instructions on how to train with them. This lack of knowledge and availability sparked an idea and a sense of purpose in Calvert, ultimately leading to the creation of Milo Barbell Company.

In 1902, Milo Barbell Company become the first mass producer of barbells within North America under Alan Calvert. Hardly any gyms existed at this time to train at and most barbells that did exist were homemade. Milo Barbell Company became the first mass producing barbell company in North America that could provide barbells to weight lifting enthusiasts and allow them to train at home. The unique design behind these barbells verses the limited barbells at the time, were their ability to adjust the weights. This was a HUGE development for being able to train the full body with correct weight and allowing for the trainee to properly progress by adding weight in their lifts. To be able to train progressively with heavy weights prior was nearly impossible, without having a room full of fixed-weight barbells.

The second part of his journey to improve the weightlifting culture in North America was to educate those who purchased the barbells. Calvert wrote many letters to what he referred to as pupils or customers answering their questions revolving around building a stronger and more muscular physique, ultimately providing as much guidance as he could. Seeing that there was no formal instruction on how to properly use heavy barbells at this time, Calvert wrote several articles and magazines to educate weightlifting enthusiasts across the country. Alan Calvert’s most famous magazine was titled “Strength”. 17 issues of “Strength” were published full of pictures of highly developed strongmen and informative literature on weight lifting. The vast knowledge Calvert displayed on muscular development, anatomy and physiology and the health benefits through his writings with little to no education available on the subjects at that time was magnificent. Through Calvert’s writings, weightlifting enthusiasts were able to learn some of the most prominent training principles that are still used today.

One of Alan Calvert most profound influences on weight lifting was his book Super Strength. (Get your copy HERE.) Calvert established several strength training principles despite dealing with limited equipment and research that are still incorporated into modern training techniques. His number one principle surrounding the design of Milo Barbells is to use moderate-heavy weight that the trainee can handle in a progressive manner. Calvert knew in the early 1900’s the weight lifting must be progressive in nature in order to become stronger and more muscular. Calvert also emphasized training the full body and that a strongman must have no weak links, putting a special emphasis on the hips and lower back. He knew the importance of recovery, stating full body weight training should have 48 hours rest minimal between session. He also realized the difference between demonstrating strength and building strength. Calvert urged his readers not to test their true limits in the lifts, but to use a moderately heavy load and slowly progress to heavier weight as strength increased. More importantly, Calvert prioritized compound exercises over light weight isolation exercises, seeing the significance of teaching your muscles to work together as well as the effect of the heavier weight in the form of building a muscular and powerful physique. Although the tools of training and sources of information and research has advanced, many of Calvert’s’ weight lifting principles still apply today.

Despite Alan Calvert’s great effort towards influencing North America, little money was available for weight lifting enthusiast to purchase barbells. The height of the depression during the late 1920s and early 1930's in North America hit Milo Barbell hard like many other businesses. Calvert did not give up and attempted to keep the company afloat and his dream alive, but money and resources bled out, forcing Milo Barbell Company to go bankrupt. It was not long after that Bob Hoffman purchased the company for pennies in comparison to what it was worth, changing the name to York Barbell and moving the operation from Philadelphia to York. Bob Hoffman carried on Calvert’s dream, making barbells available to the public, became the U.S. olympic weightlifting coach, sponsored great bodybuilders such as John Grimek and stayed heavily involved in the sport of weight lifting in North America for over 50 years. Although the name changed, Calvert’s work remained an influence for York Barbell. Jan Dellinger, who shared an office with John Grimek at York, told Bob Whelan, “The great John C. Grimek kept only one book on his shelf by his desk at York Barbell and it was his copy of SUPER STRENGTH”.

Over the past 100 years the field of strength and conditioning has grown immensely and has had many contributors to its growth that are not remembered. However, bringing into the picture is one of the underrated physical icons of the early 1900s, Alan Calvert. He deserves far more fame than he receives. Calvert was a strongman, business owner, writer and coach that left an everlasting impact on propper weight training. His passion and desire to provide the equipment and information needed to any trainee interested in gaining strength and size greatly aided in the development of the way we view strength training today.


Beckwith,Kimberly. "Strength: America’s First Muscle Magazine 1914-1935." Iron Game History, vol. 9, no. 1, 2005, pp. 11-28.

Calvert, Alan. Super Strength,1924.
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