Abbreviated Training: Bradley Steiner Style - By Jim Duggan

The subject of training duration, specifically the concept of abbreviated training, is very popular today.  Whether your source of training information is social media, YouTube videos, online magazines, or the ubiquitous “gym experts,” at some point every reader has been exposed to some form of abbreviated training.  In the past, I have written about that very subject via www.naturalstrength.com, and also through the pages of Hardgainer 2.0.  My personal experience with abbreviated training began at Iron Island Gym in the early 1990s.  Training with the likes of Dr. Ken and Drew Israel, and later “Maximum” Bob Whelan,  opened my eyes to a completely different style of training to which I was accustomed at the time.  

     In addition to my personal experience with high-intensity training, I was introduced to Hardgainer magazine by Dr. Ken.  After a particularly brutal workout with Drew Israel, I happened to be at the front desk at Iron Island when Dr. Ken showed up and gave me about ten back-issues of Hardgainer magazine.  Just as when he gave me a couple dozen old issues of The Steel Tip, I didn’t ask for the magazines.  He simply gave them to me out of the generosity of his nature.  

     Since I am a very avid reader, especially when it comes to training information or anything related to getting stronger, I devoured those magazines in no time at all.  At the time, I had never heard of Hardgainer, but after reading through the issues at my disposal, I instantly became hooked, and sent a check to Stuart McRobert for a subscription.  Perhaps it was the quality of the authors who wrote for this publication that made such an impact on me.  In addition to Dr. Ken, there was Bob Whelan, Dick Conner, Brooks Kubik, and Stuart himself.  With a roster of strength authors such as those I just listed, you simply can’t go wrong.  Throw in Brad Steiner, and you have a literal “who’s who” of the best strength writers ever to grace the pages of ANY strength publication.

     Switching from a routine that consisted primarily of training for the powerlifts for multiple low-rep sets of heavy weights to a program that emphasized full-body workouts with maximum effort and intensity.  Workouts so brutal that two full-body workouts ( so-called split routines were now a thing of the past) per week were more than adequate.

     Admittedly, it was not easy to give up my old routine, but when I discovered that you can build incredible strength by lifting twice per week, I was quickly convinced of the efficacy of such training.  Imagine not having to go to the gym five days per week!  And still being able to build strength and power!

     A couple months ago, I wrote an article that featured a column written by Bradley Steiner in the May 1980 edition of Ironman Magazine.  I will not go into the merits of Peary Rader’s Ironman.  Anyone who knows me, or has read any of my articles, realize that his magazine was probably my favorite source of quality training articles.  I’ve often stated that quality information never goes out of style, and if you have had the pleasure of reading Ironman issues from 1936 to 1986, I think you’ll agree that Mr. Rader was in a class all by himself.

     The original column was a question and answer type of article, with the first questions being devoted to joining a gym and the dangers of steroids.  Again, for those who have read my articles, my thoughts on commercial gyms and steroids are pretty clear.  Most modern commercial gyms are a joke.  Pumpers, posers, “influencers,” and toners are the mainstays of most commercial training facilities.  Certainly not the best environment in which to build strength and health.  As for steroids, and other PEDs, my opinions are equally clear.  Steroids, and other drugs,  have no place in the development of natural strength and vigorous good health.  Stay away from the steroid-bloated druggies.  Don’t support them by purchasing their books or merchandise, or “liking” their videos.  Simply put, just say “NO.”

     Getting back to Mr. Steiner’s column, and the subject of abbreviated training, the final question of that particular issue is as follows:  “How much time is required for a man to train?”

     His initial response is so spot-on that I will repeat it word-for-word:

“I don’t know anyone who cannot achieve a good all-around workout in an hour and a half.  And I would set for anyone two hours as the cut-off point for any training session.  More is just too much.”

     Remember that this advice was initially given 45  years ago!  This was the time when the top bodybuilders were spending hours upon hours in the gym performing marathon workouts five or six days per week.  Endless pumping sessions devoted to “bodypart” training was the way just about all of the top bodybuilders of the day recommended.  

     I will again quote directly from Mr. Steiner:  “Modern bodybuilders labor under the delusion that by training for ‘pump,’ per se, they will attain maximum muscular size.  Tain’t so!”

     We’ve all witnessed “pumpers” in the gym.  Two or three sets of any one exercise is more than enough to build size and strength.  Of course, those few sets must be done correctly, and by that I mean that  one must utilize heavy weights while also using strict form.  No cheating!  So, if you are Bench Pressing, each rep must be done in a controlled manner, feet on the floor, pause on the chest, even extension on each rep.  If you are performing a barbell curl, each rep must be done with no swinging.  In other words, avoid poor exercise form at all costs, even if it means lowering your poundages.  And I would also add that if you are training alone, ALWAYS Squat and Bench Press inside a power rack with the pins set to catch the weight at the bottom of each movement.  Always practice safe habits.

     A little later in the article, Mr. Steiner advises against the use of so-called “split routines.”  I vividly remember Dr. Ken talking about the fallacy of “bodypart” training.  When you sit down and eat, are you eating just for your arms?  Or your chest?  When you go to sleep, is your lower back the only area that is resting? Just as ridiculous the idea of eating for a specific bodypart is, the same goes for training specific parts on certain days?  

     The vast majority of people who lift would be surprised at how effective their training would be if they would do two, or at most three, workouts per week.  Adequate rest and recuperation is vitally important.  It is especially important for drug-free lifters and also for those who are getting up there in years.  I have had this discussion with my fried Steve Weiner many times.  We are both now in our 60s, and still lifting hard and heavy.  But the important thing is that we are both training smarter.  Rarely do either of us lift heavy more than twice per week.  We make a point of giving ourselves adequate rest between workouts, and most importantly, we listen to our bodies.  If we are scheduled to lift on Thursday, but if for some reason we feel that we are not sufficiently recovered from our last workout, we will wait another day.  “Live to fight another day” is a useful adage for older, drug-free lifters.  But smart training should not only be limited to those above a certain age. All trainees should listen to their bodies, and do their very best to avoid overtraining.  I realize that this is sometimes easier said than done, but it is the best way to assure making consistent gains.  

     I was in my late twenties when I joined Iron Island and learned about the benefits of abbreviated training.  At the time, I had been working out for over ten years, and competing for about six.  I have always said that I was extremely fortunate to be able to train at Iron Island and meet Dr. Ken.  It was through him that I not only was exposed to an extremely effective form of training, but I also had the benefit of meeting people and discovering means of information that have had a profound influence on my training over the years.  As I am writing this article, it is April 2025.  Forty five years after Brad Steiner’s original article appeared in Ironman magazine.  More significantly, it is six years since Dr. Ken passed away.  I would like to conclude this article by acknowledging his many contributions to the sport of strength, and the countless persons he influenced over the years.  May he and Brad Steiner continue to Rest in Peace and Strength.

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More From Bradley Steiner - By Jim Duggan

It should come as no surprise that I am a big fan of the writing of Bradley J. Steiner.  Over the years, there have been many outstanding “strength writers,” but even amongst the great Iron Game writers of all time, Mr. Steiner stood out as someone who was truly inspirational.  I have several of his books, and I would encourage anyone who is interested in increasing his/her knowledge about getting stronger to read his books.  And if you can get your hands on some old Ironman magazines, then you will be able to benefit from his many articles.

     For many years, he had a monthly column devoted to answering questions submitted from Ironman readers.  These classic columns provide a wealth of information that would benefit both experienced lifters, as well as those new to the sport.  The wisdom he disseminated each month is timeless, and much more useful than anything you’ll find among today’s “influencers,” and internet “experts.”  

     The May 1980 edition of Ironman, like just about every other issue of this great publication, had several informative articles, as well as the usual contest coverage, interesting features, and other interesting tidbits offered by Peary Rader.  But while looking through this vintage issue, it was Bradley Steiner’s Question Box on page 36 that caught my eye.  While there may have only been three questions, they were each significant since they are questions that are still being asked by trainees today, nearly forty-five years later.

     The first question was “Does one need to join a health club or gym in order to develop an outstanding physique and great strength?”

     How many aspiring lifters ask themselves that very question today?  The answer that Mr. Steiner provided in 1980 is the same response to anyone asking that question in 2025.  “One of the greatest mistakes that aspiring trainees make is to believe that, by joining a gym or health club, they are ‘guaranteed’ a good physique or lifting success!”  

     Not withstanding the fact that there are NO guarantees when it comes to training, an aspiring lifter should never be led to believe that by simply enrolling in a gym that they have found the golden ticket to strength and health.  If you don’t make it to the gym on a consistent basis, then you will not make gains, of course.  If you don’t train hard, and progressively then you will not get stronger.  

     And, of course, most commercial gyms today are a complete joke.  The atmosphere in most of these places is not one where one can be inspired to train hard.  Most people who train in a commercial gym are more interested in taking selfies, or making videos of themselves doing baby exercises and then sharing them on social media.  And forget about the “personal trainers” who work at these places.  Most, if not all, of them are nothing but cheerleaders and rep-counters.  

     Mr. Steiner goes on to say that he had never trained in a commercial gym.  And he goes on to support his position by stating that home training is more private.  It permits exclusive use of available equipment ( you don’t have to wait for your bench or squat rack to open up), and it allows you much greater opportunity for concentration and intensive mental focusing upon the workout.  “This is much more important than chrome-plated equipment, by the way.”  Truer words were never spoken!  

     You also save money lifting at home, in addition to the time saved from having to travel to and from the gym.  And he makes a very salient point considering the current state of today’s commercial gyms:  “Lifting at home keeps you away from some who pass out poor training advice that might confuse you.”  Who wants to be around the yo-yos in most gyms today?

     There are, of course, exceptions to training alone.  If you are engaged in heavy training and are doing Bench Presses and/or Squats, then you MUST utilize spotters, or train inside a power rack with safety pins inserted to prevent the bar from crashing down on you.  NEVER bench press or squat alone.  Safety must always be paramount in any heavy training program.

     Another note about training alone.  There are some people who insist on training in a “group environment.”  While it may be fashionable to lift with a group ( Gym Bros Rule!), take a moment to think about something.  If you plan on entering a powerlifting or weightlifting contest, when your name is called and you step onto the platform and approach the loaded bar, you will be there by yourself.  Nobody is going to help you lift that heavy weight.  Your retinue of friends and gym bros will be of no help.  And if you think that “psyching yourself up” will make a difference, just remember that emotion will only take you so far.  At some point it will boil down to your strength against the weight.  I always think back to the words of the great David Rigert:  “Timidity is a great disadvantage in heavy athletics.  When you are alone with a great weight you must be very, very brave.  Many men are brave when they are with other men, but timid when alone.”  So, if you are contemplating entering a lifting contest, you might as well as get used to attacking heavy weights by yourself, without the comfort of having a gym full of screaming supporters and cheerleaders.

     The second question that was posed to Mr. Steiner is a very simple one to answer:  “At what point in my training should I start using steroids?”  It’s not hard to imagine what Mr. Steiner’s response would be to that inquiry.  I think anyone reading this article would have the same answer.  But I will quote him directly.

     “The use of any drugs whatsoever to assist in the development of muscle, strength, and/or athletic ability is the curse of modern physical training. Under no circumstances should anyone ever use drugs to ‘help’ his development.  Steroids are a threat to health and may even cause premature death for users.”

     Back in the 1980s it was common for lifters and bodybuilders to use steroids.  I’d like to say that today- 45 years later- steroids are no longer an issue in the world of strength.  But, unfortunately, steroids, PEDs, “gear,” or whatever euphemism you want to use, are still here.  And don’t talk about testing because most organizational testing is a joke.  If you’re fortunate enough to be able to train in an environment devoid of any drug use ( or the tolerance of such use) then consider yourself lucky.  

     “Most of the top men use drugs to boost gains.  I submit that this is indicative of a generally sick and perverse trend in the physical culture field, and sensible persons will counter it.  We must bring bodybuilding back to the position of being a healthful art- not a ridiculous farce!”  

     “Don’t use drugs at all, no matter what anyone tells you.  Better to develop with training, good food, rest, and a healthy attitude, and keep what you develop until the end of your years.”

     Sound advice from a legendary strength writer that is just as relevant today as it was forty-five years ago.  In a future article, I will cover the third question from this column which pertains to workout duration and touches the subject of abbreviated training.  Something that is directly related to natural training and drug-free lifting.

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THE MEANS TO WEIGHT TRAINING SUCCESS - THE TIME ELEMENT - BY DAVID SEDUNARY

Having just moved home, and unpacking all my many educational books, and weight training diaries and filing them on the new bookshelf, I came across notes I have taken over my years of training in Broken Hill.

Of late with all the confusion and upheaval of moving to a new home 400 kilometers from my home of some 51 years, I have not had the inclination to write for Natural Strength. Reading these diaries and some of the books has inspired me once again to write, as writing is a passion of mine.

From Brad Steiner

Since man became aware of the fact that he had a body, he has been interested in cultivating it, developing it, and training it, so that it would better serve his needs and further his capacity to enjoy his existence.

End of written words by Brad.

I intend in my writings to look at the means to weight training success which have helped me, based upon well over 56 years of study, involvement and enjoyment of weight training, participation in sports such as Australian Rules Football and physical training by myself. Which would enable every natural weight training devotee to reap greater rewards from the hours he or she spends working out. I enjoy offering what help I can to others who choose to train with weights. It is important when one starts out to get help and instruction, from people who have earned their dues and have been natural throughout their training life.

Just recently my 14-year-old grandson asked me to train him in weight training, with the goal of acquiring strength and conditioning for Australian Rules Football. He had 12 months training under his father, my son, whom I trained for many years. I said to my grandson without bragging, you are fortunate to have a coach such as me training you, as I at your age had to ask others and read, I had no coach, oh yes, I did it was me.

When I started at 16 years of age most were against weight training, with derogative comments such as “it will make you muscle bound.” It will slow. you down,” also my mother would say you will strain or injure your heart. All the above comments were and are wrong. Since age 16 I have always studied, always trained, and always attempted to expand my knowledge. From 1979 till 2000 I trained many people in my back yard gym where I also trained. I taught them the correct form, focus and always the basics, usually 2 sets and twice to three times a week. I always taught there is more to lifting weights, one needs adequate rest and sleep and the correct diet. If you eat like a bird, you will look like a bird.

It took me many years to get strong and reach my peak in size and strength. When I was at my  peak after many years of discipline at a body weight  of  187 pounds I was able to squat to parallel 300 pounds x 15 reps, Trap Bar Deadlift 352 pounds x 15, Dip with 95 pounds hanging from my waist for 6 reps, Bench press 252 pounds x 6,  Chin with 52 pounds hanging off my waist for 6 reps. Overhead Press 122 pounds  x 6 and barbell curl 120 pounds for 6 reps. As you can see starting at 16 and reaching these goals took many years of dedicated and disciplined training and using all the means discussed in my writings. Even at nearly 72 years young, finding the time to expand my knowledge, strengthen my body and improve my health are still my three major life goals.

There are many sides to weight training, there are those who work out to improve their performance at sports, as I did in Australian Rules Football. There are those who seek ultimate power in Olympic and Power lifting. Also there are those who are overweight or underweight and wish to normalize their bodies. Weight training is also used in the rehabilitation field for strengthening injured muscles, tendons, and ligaments. 

At one particular stage it was noticed that American Football players who were rehabilitating from leg injuries were far better off to train in high rep squats than to run and run .The running it was found wore down the ligaments and tendons, whereas the high rep squats gorged huge amount of blood into to the legs, healing and strengthening the muscles , tendons and ligaments, and also providing cardiorespiratory improvement and benefits. Your success and making your body as good as possible are within your reach and yours to attain providing you follow the Means to Success as follows.

NUMBER 1 THE TIME ELEMENT.

I love this saying and have it on my wall in my office it reads.

NO MATTER WHETHER OR NOT YOU WORK TOWARDS YOUR GOAL, THE TIME WILL PASS.

ULTIMATELY THE TIME REQUIRED FOR SUCCESS WILL ARRIVE 

BUT ONLY IF YOU HAVE KEPT WORKING TOWARDS THAT SUCCESS WILL YOU BE IN A POSITION TO RECEIVE IT. 

There are 168 hours in a week, 56 of those hours you sleep, 40 hours you work sometimes more, leaves 72 hours of play and family time. Surely you can devote 3 hours a week to training. Plan to train no longer than an hour at your weight workouts, sometimes a good workout can be had in 30 to 45 minutes. This is providing you are training and not wasting time on mundane activities when you are supposed to be training. Therefore two days a week of an hour at a time weight training, equals two hours.

 Twice a week for 30 minutes a time exercising your heart and lungs. Total time 3 hours maybe sometimes four hours. Still leaves 68 hours a week or nearly 10 hours a day over a 7-day week. Use those hours wisely, make the time to train, read and expand your knowledge, strengthen your body, and improve your health, mental and spiritual. Plan your training days and times, tell your wife, or loved one when you are training, you do not want to be disturbed, that is your time.

Get yourself a notebook, no telephone, just a notebook with your workout for the day written down. Once planned just do it no excuses, make every rep, and set count, use concentration and full intensity for that period of training time. Your training needs to be continual and persistent, the man or woman who trains this way does not need a lot of training time, just needs to keep doing it repeatedly. One can imagine how we would look after 12 months of consistent training twice a week for an hour at a time, covering the full body. That is 104 workouts, if you subtracted 4 weeks for layoffs and illness that is still 96 workouts. If you want success dedicate the time and the consistency.

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Is Your Training Program Properly Balanced? - A Review of Brad Steiner’s Article from Iron Man 1981 - By David Sedunary.

A quite common mistake that trainees make when planning and following their personal exercise routines is a failure to correctly balance their training programs or schedules of training. That is they neglect to plan workouts that thoroughly exercise the entire body, inside and out for the sake of, say pursuing super intensive concentration on bench pressing , and arm  work etc. Ultimately, such a style of training must lead to failure.

Now, I am not attacking specialization in training. This has its place in one’s training career at times; but failure to properly  balance a good  all round routine when one is not specializing, hardly has anything to do with the matter of specialization. Every good workout program should include a sufficient variety of basic exercises for each major body part . This exercise need not be done in any excessive number of sets, and they need not all require a maximum energy effort output all the time. But unquestionably, there should be enough work included in one’s routine to adequately tire and train ones whole body.

But suppose your main interest in training is a deep chest and big arms?  Is it necessary then to train your whole body? Sure, it is. And I will tell you a secret said Brad. You will make better, faster and more permanent gains in any  body areas , where you more especially want them. If you continue to maintain a good basic routine for all your body.

Remember the following facts:

1.Weight training is one of the most intensive and highly concentrated forms of physical exercise on earth. Even if you are only seriously interested in say big arms , there is only so much work the relative small arm muscles can take at any given time, and during any one given workout. This will be most frustrating and irritating and may even force you to give up weight training all together.

2. Muscles grow almost as much from indirect effort, as they do from direct effort. By this I mean the bent over dumb bell rowing exercise is about as an effective arm builder as curling. I built my arms once to 16 ½ inches by doing dumb bell rows, dips and trap bar deadlifts all for one set to failure. When I operated my own Gym In Broken Hill Australia I took a hard gaining beginner off all curls and watched his arms start to bulk up, from using only the dumb bell row, dips and trap bar deadlifts. Why because the row permits the arms to work in unison with the upper back, which is powerful enough to permit the handling of really heavy and productive weights. The principle of growth via indirect training applies in other instances as well.

3. One of the most important reasons for training even if you don’t now realize it is health and conditioning. To attain both these objectives the entire body must be worked properly and sufficient sweating and puffing and panting must be induced. Training for severe pump in any one area will not produce any degree of health benefits or conditioning. Even if you don’t care less about the fact you have leg muscles, do squats, leg presses or trap bar deadlifts. I say this fully knowing that many who read this article will be concerned only with gains or improvement on their upper body. I want to stress to these people the absolute need for balance in training. 

Work those body parts you are anxious about but never neglect to train the rest of your body.

There are two major ways in which one can assure , that one is training in a correct well rounded manner.

1. Include a sufficient variety of good exercises for the entire body and for overall fitness.

2. One can train on a limited schedule of exercises that because they work major muscles groups together, provide a good all -round routine. For example, Dumb bell clean and press, Squat and Chinning. Brad said his personal preference was a workout composed of between eight and twelve basic exercises worked hard in sets. Brad finished his workout with rope skipping usually  2 sets of 220 reps using ankle weights( very light ) to give extra benefit to the exercise.

Always do squatting in some form was Brad’s instruction for whole body growth. Always do abdominal work, some variant of standing overhead presses, and some basic back exercise. Work in sets of 2 or 3. Always do the major movements if for some reason you haven’t got the energy or time to complete your workout never neglect or cut back on the basic  movements, you need to ensure all round muscle growth, health and fitness.

Abbreviated type workouts are extremely valuable, though they are not all popular today. This is too bad.  I can think of many instances where an otherwise impossible case of hard gaining was corrected by the use of  a good abbreviated schedule. These schedules are what Peary Rader suggested for hard gainers to use to trigger gains by working muscles masses hard but never to excess, apparently what all hard gainers need.

For the advanced trainee, or the person in superb condition abbreviated routines maybe used from time to time for the sake of variety, or when one hasn’t the time to get in your full routine.

Here are some of Brad Steiners abbreviated workouts:

Workout 1#

1. Stiff legged deadlift 3x12

2. Squats 1x18 light, 1x 10 medium, 1x6 heavy

3. Chinning 3x12 no weight

Workout 2#

1. Chinning 3x10 weight tied to waist.

2. Squats 3x12 medium to heavy weights

3. Dips 3x10

Workout 3#

1 Deadlift 3x12

2. Dips 3x6 weight tied to waist

3. Dumb bell row 3x6 heavy

4. Waist work

Brad Steiner has given you more programs than you are likely to need, so that you may select the program best suited to your needs. What matters is you follow a good schedule, which consists of a compound movement squat, deadlift. And/ or a vertical push, vertical pull, horizontal push, horizontal pull, and tinkering work as Bob Whelan suggests. Add a barbell curl if you want. Tinkering work would be abdominal work, neck work , calve work, and grip work. That will round out a properly balanced program.

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Building Yourself into a Warrior, and a happy one at that - By David Sedunary

“First a warrior, or all else is folly”

I first heard this engrossing quotation from my late friend and mentor, Bradley J Steiner. Bradley Steiner said “No one is born a warrior; they are in the final analysis self-made. Some people are it is true, born with great physical strength and natural athletic sharpness. However great an advantage to a warrior as inherited physical capacities may be, such capacities do not make or guarantee the warriors mindset and the ultimate fighting abilities and spirit of the one so fortunate to be blessed at birth with these advantages.”

Bob Whelan often says to me “David you are a happy warrior! Become a happy warrior, David!" No one is born a warrior. “This to me means as an individual you decide upon your allegiances, and you stand by them, and you remain steadfast even when the worst threat arises to endanger that which you have given your allegiance to. And you will then fight and remain unyielding, no matter the danger, and no matter the cost to yourself.

I have an allegiance to improving my health, strengthening my body, expanding my knowledge, and improving myself spiritually. I remain steadfast and stick to my goals, regardless of whatever threats or negatives come my way. I will then fight and remain unrelenting, no matter the danger, and no matter the cost to myself. Because of the hardships I have had as many have had themselves, this way of being and becoming a Happy Warrior is the answer to health, strength, and wellbeing.

Many mentors my father, Bob Whelan, Bradley Steiner have taught me to be a warrior, which has come about by seeking knowledge from these mentors’ others and applying it and be so damn determined to never give up attaining it. When one becomes strong mentally as well as physically you can manage anything and anyone that comes your way. You have done the work under the iron and strengthened your mind mentally as well as spiritually and have a strong mindset. Even when you repeat it yourself “I AM A HAPPY WARRIOR” you get a sense of strength and well-being.

Audie Murphy, the most decorated combat soldier of World War two, recipient of the medal of honor, failed the physical examination for the US Marine Corps. He enlisted instead in the Army, and would never have been accepted in airborne school, were it not for his appeal to a commanding officer, who agreed to give him a chance. Murphy was "under par".

The legendary William Wallace, Scotland’s great warrior leader and hero, was not a military man. He was a simple, typical young working man, who simply wished to live an uneventful, normal life until he realized that only by defeating an aggressive enemy would he ever have the opportunity to live as he wished. Note with great interest that none of the above real warriors present a tough guy image or aggressive appearance.

A split second’s reflection should reveal to any honest person how and why such a mindset and attitude as the warriors is all but required, to live, and to protect and preserve that and whom one loves and values, in a dangerous feral world. Take some time and think about that which is of great and irreplaceable value to you in your life, your strength, your health mental and spiritual, your freedom your dignity, those you love. 

When you train remember that if you avoid in your efforts or relent in your resolve, you are letting yourself down and those you love. Make yourself into a warrior. Not the kind of mindless warrior who serves a master or a ruler, the kind who lives for and serves that which is of pivotal importance and value to himself.

 

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Are You A Slave To Your Program? - By Jim Duggan

I have often mentioned that the Iron Game has been blessed with the talents of many great “strength writers” over the years. People who write with such a passion about getting stronger that their love of strength jumps off the page. I’ve mentioned many such people over the years. Dr. Ken Leistner, Bob Whelan, Brooks Kubik, Jan Dellinger to name just a few. My inspiration for this month’s article is a gentleman who I have referred to previously.

I’ve devoted previous articles to Bradley Steiner before so I’ll just jump right in and get to an article that first appeared in the November 1987 edition of Muscular Development magazine. York Barbell may have been in the doldrums during this period of time, but MD was still a great source quality articles geared towards those who hoist the steel. This should come as no surprise since the Editor-in-Chief at that time was Jan Dellinger, and Brad Steiner as well as Dr. Ken were regular contributors.

“How planned should your workouts be?” was the question that was posed at the very beginning of the original article. The basic question seems to center around the debate between approaching a workout with a definitive program in mind and following it no matter what, or having a tentative program in mind and making changes as you go along. In other words, should you rigidly follow your planned workout, or should you train “instinctively?” There are strong arguments for either approach, but Mr. Steiner seems to favor an approach consisting of some sort of structure, particularly for beginners.

“Planning your routine to some extent in advance is just good common sense.” I happen to agree with this statement. This is especially true for those who are just starting out. Structure, consistency, common sense, and progression should be the hallmarks of any weight training program. However, as the saying goes, common sense is not always common. There is a lot of foolish ideas circulating through the world of weight training. Unfortunately, beginners are particularly vulnerable to silly ideas. I’m thinking about the inane training principles put forth by the self-proclaimed “master blaster” years ago, when his muscle comics dominated the scene. I believe there was even a “principle” devoted to instinctive training. I can only guess as to how many young trainees wasted their time with his useless ideas and products, in an effort to emulate the steroid-bloated druggies featured in his magazines.

Getting back to Mr. Steiner and common sense training. If you’re a beginner your workouts should be carefully planned and structured so that you can attain your goals. But there is a point – after six months or a year of training- when Mr. Steiner concedes that a trainee needs to alter the way in which he/she structures their routine or else there will be a point where progress will begin to slow and eventually stop.

“A routine which becomes overly rigid or unrealistic will prove to be an unpleasant grind from time to time.” Once a trainee has been lifting for a while, there is a certain leeway or “wiggle room” in altering one’s sets/reps, and even choice of exercises, to a certain extent. This leeway is based on your energy, drive, and strength levels on a particular day. Specifically, it is the LACK of rigidity which can salvage a bad workout on those days when you may not be feeling your best, for whatever reason.

This is especially true for drug-free lifters. Let’s face it, there are going to be times when you go into the gym with plenty of enthusiasm, ready to attack the weights, then once you begin, the weights feel as if they weigh a ton. Hopefully, these occurrences are few and far between, but we’ve all experienced them. It is during these times that you can alter or “tweak” your workout. Instead of working up to that heavy triple, try lowering the poundage and go for higher reps. Better to live to fight another day than to force yourself through an unproductive workout. Or, even worse, risk injury.

According to Mr. Steiner, there are four steps to determine your training structure. Step one is pretty simple. Decide which days you will be training. Naturally, this will vary with the individual. Work, school, family responsibilities will determine what days you can devote to lifting weights. Step two is the selection of exercises. It should be obvious that the basics- Squats, Deadlifts, Bench Presses, Presses- should be the staples of any effective strength training program. Beginners should avoid doing too much so that they may recover from their training sessions. “ A good workout should consist of enough exercise, not too much.” Do not overtrain.

Step three is deciding on an effective set/rep scheme which will allow you to reach your goals. Low reps, high reps, medium reps. The choice is up to you, depending on your individual goals. This, of course, can be varied as mentioned before. But if you’re training to achieve a new one-rep max in a particular lift, then the majority of your training should consist of low-reps and heavy weights.

Step four is the training itself. This is where good common sense must apply. “Regardless of the routine you’re following, you simply must let a certain degree of on-the-spot flexibility and variation to take place.” If your workout calls for heavy sets of five for your deadlifts, you might decide that heavy triples would be more effective. If you have been lifting for any appreciable length of time, it is important to listen to your body.

“There is nothing to be gained by browbeating your body into a routine that it might not be prepared to follow on any given training day.” If you’re feeling fatigued or sluggish, learn to adapt to how your body is responding.

Should you plan your workouts? Yes, but do so with the knowledge that nothing is written in stone. Rather than being rigid, be open to the idea that you can alter your training and still make gains. “Benefit from the discipline and balance of of sound structure, but don’t be a slave to it. That’s advanced, effective training.”

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An Interview with Brad Steiner - Total Fitness - By David Sedunary

I read with interest the excellent article written by Jim Duggan, praising the efforts of Bradley J Steiner. In my humble honest opinion what a writer he was on strength training, weight training, body building, survival, self defence, hypnotherapy and ways to live a more productive, healthy, and fulfilling life. What more could one ask for than to, read Bradley J Steiner s writings, when one was down, and feeling unenthusiastic as I have been at times.

One only needs to read a paragraph or two of Brad’s informative articles, and you feel like training harder than ever. I know I did. To remedy feeling down and out, I just picked up one of his books or would go to his web site www.American Combato .com and read of his monthly Official Newsletters of the International Combat Martial Arts Federation called Sword and Pen. What a treasure chest of brilliant life absorbing information.

I was fortunate as mentioned in an earlier article to visit and train under Brad Steiner in Self defence, I lived in Seattle for 2 weeks. All our conversations I taped and at one such taping I asked Brad What are the unseen attributes or characteristics Weight training or training in general gives you besides Strong muscles, good, impressive physique, large shapely and balanced development, and power to back up your impressive development.

Well David said Brad in his knowledgeable tone of voice, If you are wise David, and if you are seeking total fitness as well as a muscular and developed body, you will direct much of your training energies toward the acquisition of cardiovascular efficiency, flexibility, coordination and physical toughness.

I asked Brad to please give me his opinion and knowledge on the acquisition of each, and here it is, I have also added my training in which I have done over the years to meet each of the attributes. In Bradley Steiner’s words and some of my training added:

Cardiovascular efficiency

This is David said Brad a finely tuned, healthy thoroughly conditioned heart, circulatory and respiratory system. It is what many physical fitness authorities mean when they speak of “being in good physical condition.” A person who possesses top cardiovascular efficiency will not get winded running for a bus or playing a moderately demanding sport.

The best physical training methods we can use to achieve cardiovascular efficiency are Bike riding, running, Rope skipping, distance swimming and many more. I like Brad Steiner preferred 250 reps of rope skipping for two sets after the completion of my weight training workout. Also, three rounds of 2 minutes each on the punching bag after my workout. Brad wore ankle weights when he skipped, and Brad told me when he trained for self defence, he would pick out three to four blows and work them hard for 2 minutes, rest and repeat.

This worked his cardiovascular system strongly. Some cardiovascular conditioning takes place from regular training but not much. The best way to train in body building is with total body workouts, and if one does this, and adds cardiovascular work to the program, one will be in fine shape. I now prefer Bob Whelan’s instruction of 30 to 45 minutes in an interval style cardio fashion two or three times a week or Ruck walking with a weighted pack.

Flexibility

Brad said that in normal training it is always important to use a full extension and full contraction style of working at each exercise, at every rep; but that will not assure maximum flexibility it only assures full range development of the muscle. The lower back and legs are critical parts of the body. A body must be kept supple to be properly fit. Brad Steiner employed bending and stretching at every martial arts workout he took.

He found it beneficial with weight training. Brad could touch his palms flat on the ground by keeping his knees locked. At least keep yourself limber enough to be able to touch fingertips to toes without bending at the knees. Yoga provides a wealth of tips and exercises for flexibility and will provide you with lots of movements you can add to your training, said Brad.

Coordination

It was Brads contention that bodybuilders that could only pose and flex were incomplete athletes. Many would disagree. Body building routines assist coordination only in the most limited way, said Brad. Brad also added whereas a man who practices Olympic snatches and the clean and jerk, need not worry about coordination.

Attempt to learn some skill that assist your coordination such as table tennis, or if young and fit judo. David’s training for coordination, balance, and toughness. I now at 70 years of age twice a week practice strikes with my walking stick and hand stick for 15 minutes nonstop. I step and move to the face of an imaginary clock, at for me a quick pace. Stepping forward, backwards, and sideways striking and moving, it not only helps coordination, balance as well improves, and this also gives one a taste of the real world. Best to be always ready for the worst. My walking stick is heavy and takes hand strength and body strength to keep the self defence movements going.

Physical toughness

I had a fair idea of Brads meaning of physical toughness as I played Australian Rules football from age 10 and retired when I was age 33, one had to be physically tough to play Football as it is a very physically demanding and contact sport. Brad explained physical toughness as not of the obnoxious” tough guy” type of toughness. Brad meant one’s entire body should be stressed like high quality steel. One should seek to develop a ruggedness and a hardiness that can provide the means, if necessary, of surviving and emergency or crisis.

The realistic world we live in, is coldly indifferent to the way things ought to be, and it provides us with emergencies, violent criminal attacks, fires, and car accidents to name a few. Brad said we need to be prepared to weather these crisis situations and proper physical training can help. One can practice Boxing, mountain climbing, martial arts, especially combat martial arts. So, there you have said Brad, some suggestions on how to improve you present training program and make it a super training program, so that all round fitness as well as impressive muscularity becomes yours.

I have been saying all my training life every man should have set of weights in his back shed, and a boxing bag hanging from the rafters, know how to use them and use them regularly. Read and study all writings by Bradley J Steiner and bring them into practice. Thank you to Brad Steiner for allowing me to interview him on this important subject, I have many more I wish to share.

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Hard Work In Training - By Jim Duggan

     One of the best- if not the best- of the old muscle magazines was Ironman magazine.  I am specifically referring to Peary Rader’s version, which was published from 1936 until 1986.  After 1986 the magazine went downhill in a big way, but for those who were fortunate enough to have been exposed to the original version, Peary Rader’s magazine was a goldmine of useful information.

     When it comes to putting together a magazine, it is important to have good writers, and Ironman featured some of the best in the business.  One of my favorites was Bradley J. Steiner, who was one of the best strength training writers ever.  Mr. Steiner was strongly opposed to the use of steroids, while at the same time he emphasized the importance of sensible training built upon the foundation of hard work.  If I were to create my own pantheon of great strength training writers, Bradley Steiner would definitely make the list, along with Dr. Ken Leistner, Bob Whelan, and Brooks Kubik.  I encourage anyone who loves reading about serious strength training to get your hands on anything written by these gentlemen.  You will not be disappointed.

     The May 1971 edition of Ironman included an article by Mr. Steiner titled “What Is Hard Work In Training.”  At the very beginning of the article, he mentions a column written by Peary Rader which recommended two workouts per week as the best way to build maximum gains.  How many times has it been written that you don’t need to lift every day, as recommended by some of the current magazines and “experts”?  The ridiculous notion of six-day split training, “bodypart training,” and  marathon workout sessions are all debunked in this fabulous article written over fifty years ago.  Certainly, no drug-free lifter could expect to make consistent gains by following such a foolish training protocol.  Two full-body workouts per week ( three at the absolute most) will produce maximum gains in size and strength.

     Imagine, no three hour sessions of “bombing,” “blitzing,” and other nonsense.  According to Bradley Steiner’s article, all you need is hard work, limit reps, and concentrated abbreviated sessions.  Not surprisingly, the legendary authors that I mentioned previously all advocated the same training principles.

     Hard work is something that has been written about since the earliest days of lifting.  Naturally, everyone has their own definition of just what constitutes hard work.  Perhaps it would be easier to explain what hard work in NOT.  Hard work is not spending hours at the gym, doing many sets of countless exercises and training until you get a “super grotesque pump.”  

     According to Mr. Steiner, hard work is “concentrated, severe, maximum, limit effort, made on the basic, overall weightlifting exercises and routines.”  Every person who embarks on a weight training program should have to memorize these words.  Months and years of frustration would avoided if all trainees adopted this approach to their workouts.

     Mr. Steiner offers a simple breakdown on how to achieve your limit in strength and muscular development:  Train hard enough to break down your muscles, eat a protein-rich, nutritious diet to adequately nourish the muscles, and give yourself plenty of rest so that the muscles will grow stronger and bigger.  These are the three essentials, or as he called it, “the never-to-be-omitted axiomatic ABSOLUTES for effective superman development.”  For regular readers and contributors to NaturalStrength this is not new information, but rather something that has been disseminated for years.  

     The “all around schedule” that Mr. Steiner recommends consists of seven or eight basic movements.  More than this would not allow you  to work as hard as you must.  It would also be a waste of time.  It’s not hard to determine what type of exercises to perform.  Suffice it to say that cable-crossovers and tricep pushdowns are not mentioned in the original article.

     “Limit work” is the concept of working so hard that it would be impossible to work any harder.  I guess another term would be “training to failure.”  However way you describe it, the important thing to remember is that for a muscle to grow bigger and stronger, it must be broken down first.  “Limit work” will certainly do the trick.  

     Another salient point brought up by Mr. Steiner is the fallacy of constantly searching for a “secret routine” that will deliver gains in both size and strength.  Again, his advice is spot on.  “It is not the schedule that you follow, so much as the effort you put into it.”  There is no such thing as a super, secret training routine.  The secret is hard work on the basics. “It is how hard you work that turns average muscles into superman muscles.”  For some reason, he likes to refer to “Superman” in his article, but if that inspires people to train harder, then  so be it! 

     As I mentioned before, the “essential exercises” need not be discussed in great detail.  Squats, Deadlifts, Presses, Rows will build great size and strength.  Pumping and toning movements are best left to the pumpers, toners, and posers.

     The final paragraph in Brad Steiner’s article is of such importance- and such pertinence- that I will quote it verbatim: 

     “Exercise schedules, programs, and various routines arrangements all vary in their effectiveness, but this remains true:  The best schedules are the heavy, basic workout programs, and these programs will work only to the extent that you do!”  

     If you get the opportunity to look through some of the old Ironman magazines, do yourself a favor and read them.  Great material never gets old, and the classic strength training writers of that era were ahead of their time.

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Leadership - By David Sedunary

When I visited Brad Steiner and trained under him for 2 weeks, in May 2014, we spoke of many subjects and issues, one such subject was Leadership.

I had just retired from my job, and I had taught leadership with the help of another trainer. The course I taught was broken into subjects such as Communication, Leadership, and Managing Difficult people, which what we all do every day. I was fascinated to ask Brad as to me he was a natural Leader, had attended no College and had not completed any such courses in Leadership.

During the training I encountered many difficult people along the way, and Brad’s knowledge on the subject allowed me to answer some of those questions and difficulties I had. In our lives we have to show Leadership in all we do such a raising a family, Weight training , fitness and health,  working at a job you love, and generally being a good person. I used my tape recorder for all our conversations I am glad I did, as what I recorded for 2 weeks was gold. 

Below is mostly Brad Steiner’s interpretation plus some of my own.

 Leadership

To be a good leader you first must become so good in what you are intending to lead others in that they seek and appreciate your leadership (Australian Rules Football or Soccer two). They have respect and confidence in you. 

My advice is not to worry about "being a leader" at all. Just concentrate on doing what you love and enjoy and doing it so well that you rise to a level of achievement that draws others to you. Learn to be patient, courteous, respectful of everyone who comes to you (until or less they betray you) and treat all with whom you deal with, with utmost dignity and honesty. "Leading" them then becomes easy. 

Pay no attention at all to leadership "programs" or "courses". These teach you gimmicks and tactics for MANIPULATING people. Sooner or later, even if you become good at that garbage, it will backfire on you. Competence, reliability, trustworthiness, fairness, an uncompromising willingness to take responsibility for those under you, and compassion coupled with sympathy and empathy would be what I recommend to any "leader" if he really wants to be a leader. Not "seeming" to be all those things; but and truly BEING THEM.

Do not worry about the past. Nothing can be done about that which has already been done. Just resolve to do your best from here on in and learn from past mistakes.

Personal confidence come from demanding of yourself that you do that which instils a bit of fear and anxiety. Not terror and a paralyzing fear that you will never make it, but a moderate amount of fear. Then continue doing this, always increasing the challenges. Start right now. What means a lot to you, yet you have hesitated to begin? Do it now. Then pick something else. Follow that road. As you accumulate the experience of seeing that you can accomplish what you were not able to do previously, your confidence will grow. If that which you want to do is legal, harms no one, and is fundamentally rational, you should have no hesitation about forging ahead. And do not stop trying. Failures are steppingstones to successes. If you do not fail a lot, you will never succeed.

You be the judge of what success means to YOU. Listen to no one who tells you what you "should" succeed in or desire in your life. No one cares about your happiness and success more than (or even as much as) Y O U.

Life skills are achieved by living life and by approaching the skills you want and need and learning them; one at a time.

Look and search for ways to improve your skills. Need ability interacting with people? Look for ways and opportunities to interact with people —— preferably people who share, at least in part, your values. Whatever the skill set, participation and personal, persistent commitment is how to master it.

Along the way in life, you will encounter people who will prove to be mean-spirited, treacherous, saboteurial, phony, self-serving, dishonest, jealous, and so on. Shrug them off and out of your life immediately you perceive what they really are. Waste not another second on them. Just as you flush the toilet to get rid of excrement, mentally "flush" forever out of your life the living excrement you inevitably encounter. Focus your time, energy, love, and thoughts on that which is important to you and will bring you rich rewards. Waste nothing on life's debris.

Be extremely careful when dealing with friends who do not want the best for you. They can do more to wreck your life and happiness than a prison sentence! Be very, very careful when choosing a friend, a good friend is a reflection of yourself. One must take on leadership and responsibility when you marry, marriage is a potentially great institution. But the operative word there is "potentially" . . . so do be careful, patient, open-eyed, and rigorously honest with yourself, before you permit yourself to marry. You are far better off single than unhappily married. And most people are at times very unhappily married —— or soon will be! 

Several books I would recommend which would increase your knowledge of Leadership are

Think and Grow Rich, by Napoleon Hill

The Magic of Thinking Big, by Dr David J Schwartz

How I Found Freedom in an Unfree World, by Harry Browne

A New Guide to Rational Living, by Dr. Albert Ellis and Dr. Robert A. Harper

Our Inner Conflicts; Self-Analysis and Neurosis (and) Human Growth, both by Karen Horney, MD

The Virtue of Selfishness, by Ayn Rand

The Art of Selfishness, by Dr. David Seabury

Will, by G. Gordon Liddy

Rules of Life by Jordan Peterson

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