Use of a hard rubber ball; as a trigger tool - By David Sedunary

David Sedunary was a Remedial Massage Therapist for 25 years, he specialized in Trigger point Therapy, he is now retired. During his time, he has lectured and taught Trigger point Therapy to a number Physiotherapists. David practices what he preached and even now he still weight trains and regularly trigger points his own body by using a hard rubber ball. David claims he gets huge relief from Trigger point therapy.

Trigger points are hypersensitive spots in your muscles that give you less strength and flexibility.

 A hard rubber ball, or a specially designed Trigger Point Tool can be used when you have tight spots or Trigger points in the following areas: 

 Areas to trigger point are as below • Hamstrings • Shoulders • Upper back and Spinae erectors (muscles which run up either side of the spine) • Hips • Lower back Using the tool. 

Pain threshold when using the Trigger Point Tool.

As a guide 10 should be unbearable pain, 0 no pain, as you lean into the Trigger point aim to have the pain around about 6 to 7, wait till the pain fades to a 2. Then repeat once more before moving to another spot. Now onto each muscle group:

The Hamstrings. 

Always wear heavy pants and top when using the Trigger Point Tool, like a track suit. Hamstrings can be trigger pointed by placing the tool under your hamstring while sitting on a hard wooden seat. Push down on the tight spots holding until the pain fades, usually 1 minute for each area. Be sure to work up the middle/ inside and outside of the hamstring. Trigger point both hamstrings. To finish massage legs and have a hot bath. 

Shoulders.

Wear a heavy tracksuit top.

While lying on your back on a hard floor, place the Trigger Point Tool between your shoulder blade and floor. By using your body weight lean onto the tool, finding the tight spots, release when the pain fades. Be sure to work the muscle on the edge of the shoulder blade where it attaches to the upper arm. Work over the whole shoulder blade, be sure to trigger point both shoulders. To finish lay in a hot bath.

Upper Back and Spinae Erectors. 

Wear a heavy tracksuit top 

While lying on your back on a hard floor, position the Trigger Point Tool so it fits on either edge of your spine. Work up and down the spine, from the base of the neck to the top of the bottom ribs. By using your body weight lean onto the tool, finding the tight spots, release when the pain fades. Work up and down the spine slowly three times. To finish lay in a hot bath 

Lower back. 

Wear a heavy track suit top

While lying on your back on a hard floor, position the Trigger Point Tool so it fits on either edge of your spine, just below your bottom ribs. Work up and down the spine, from the base of the bottom ribs the top of the hips. By using your body weight lean onto the tool, finding the tight spots, release when the pain fades. Work up and down the spine slowly three times. To finish lay in a hot bath. Please note: After using the Trigger Point Tool rest 4 days before working that body part again. 

There have been times when I may only wear a thin T shirt when trigger pointing my upper body and lower body. If the days are hot at times, I don’t wear a shirt at all, or pants I use the ball on my bare skin. This also depends upon the hardness of the tool or ball you are using.

Just recently I had stiffness and pain in, my lower back caused by bad form whilst weight training.

My treatment was as follows.

Day 1 I trigger pointed my spinae erectors.

Day 2 I trigger pointed my hip muscles

Day 3. I trigger pointed my lower back muscles.

I then rested for 3 days and repeated, now all stiffness and pain

has gone. 

Also, I believe for maintenance of the body one should Trigger Point the above areas every 3 weeks and include your shoulders.

To learn and study more about Trigger point therapy buy

Myofascial Pain and Disfunction

The Trigger Manual Volume 1. And Volume 2. By Janet G Travel MD and David G Simons MD.

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The Direct Approach - By Jim Duggan

The August 1968 issue of Strength and Health had numerous interesting articles which would appeal to readers.  “Russian Training Methods,” “Strengthening the Pulling Muscles,” and John McCallum’s classic “Keys to Progress” are but some of the quality material available to readers of Bob Hoffman’s flagship magazine.  They were all great articles, but there was another article that caught my eye as I was perusing the contents.  It was written by John Grimek and was titled “The Direct Approach to Bodybuilding.”

     I realize that most people will see the word “bodybuilding” in the title and assume it was geared to pumpers and posers.  I’ll admit, that was my initial reaction when I first saw the title.  But, as I began to read it, I realized that there was some sound, logical training advice being disseminated by the “Monarch of Muscledom.”  In other words, you didn’t have to be a bodybuilder to reap the benefits of reading the article from beginning to end.

     There are words of wisdom sprinkled throughout the article that can apply to any person who “hoists the steel.”  “Vigorous effort must be applied if results are to be obtained.”  This falls into the category of being a no-brainer.  There isn’t a lifter anywhere who has succeeded without putting hard work over a long period of time.  There have been articles, magazines, and books dedicated to the importance of hard, heavy work on the basic exercises.  There isn’t a lot that needs to be said to support the importance of vigorous, hard work.  You can make the case that hard work is the sine qua non of success in the Iron Game.

     “Proper amounts of rest and sleep are also needed for faster recuperation of size and energy, but an excess of either should be avoided as they can produce sluggishness.”  The importance of adequate recuperation between workouts cannot be overstated.  This is especially important for drug-free lifters.  Many trainees who try to emulate the routines of the so-called “champions” from the muscle comics will find themselves overtrained and/or injured.  Following a six-day-per-week double split, as advocated by some steroid bloated druggie, will inevitably lead to failure.  The sad part is that most people don’t realize that you can build tremendous strength by lifting two or three days per week using full body workouts.  By giving your body two or three days of complete rest between workouts, you will recuperate and recover so as to be able to make continuous gains without fear of growing stale or getting injured.

     While proper rest between workouts is essential, it’s important to realize that there is such a thing as too much rest.  By all means, allow your body ample time to recover between training sessions, but don’t take things to the extreme by not training enough.  This comes down to knowing your body, and what works for you.  This leads to another important point.  

     “Select the type of program that you need, plan it wisely and sensibly.”  Choose exercises that work for you.  Do not pick exercises, or follow routines, just because others do them.  If you try to imitate someone else, you will wind up being a poor imitation.  If there are movements that do not work for you, then avoid them.  Years ago, when I trained with Drew Israel, he was a big advocate of the Hammer Strength Deadlift machine.  He purchased one for his home gym, and encouraged his clients to use it.  It was a beautifully engineered piece of equipment, but there was just one thing.  I couldn’t use it without hurting myself.  I tried it twice, and both times I wound up hurting my back.  I’ve never used again, even though there have been countless trainees who have made tremendous gains with it, but for me it was a losing proposition.  On the other hand, I’ve always used the Good Morning exercise with great benefits.  Many people frown upon Good Mornings, but I’ve never had a problem doing them.  Not a single problem, and I’ve been doing Good Mornings for years.  Basically, do what is best for you.  

     “The secret then is to provide the muscles with enough exercise and the kind of exercise they need to respond.”  While finding the right combination of exercises, and incorporating them into an effective routine, may seem like an endless quest, it is hardly a secret.  Back in the late 1970s, Leonard Nimoy hosted a show that explored various mysteries and discoveries.  I’ve often wondered if some lifter ever thought of inventing a show called “In Search of The Perfect Workout Routine.”  It would probably be a big hit with everyone who has ever wrapped his/her hands around a barbell.

     All kidding aside, we are all searching for a program that will stimulate gains, provide adequate rest, and build strength.  Some of us have been at it longer than others, but we all share a desire to get stronger and a routine which will provide us the means of achieving our goals.  When this article was first published in 1968, John Grimek was 58 years old, and he was still “slinging the Iron.”  He would continue going strong for another thirty years.  Sometimes it pays to revisit the old magazines and learn from the greats of the past.

     As I write these words it is Spring 2022, and I am proud to say that a bunch of lifters from Bruno’s Health Club were able to get together and have a reunion at our favorite restaurant, Domenico’s in Levittown, NY.  Due to the pandemic, and subsequent restaurant restrictions, this was the first time in over two years that we were able to meet up, even though a few of our group were unable to make it.

    Seated, left to right, Dr. Richard Seibert, Jim Duggan, Al Diaz,

    Standing, left to right, Bill Mannino, Chris Newins, Tom Tedesco.

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Training when times are tough - By David Sedunary

Times are tough all the time, life is challenging whether one likes it or not, but recently the last 4 years have been that extra bit tougher for me. My Father who was an ex-World War 2 veteran and ex professional boxer said to me 38 years ago when my son had a massive epileptic seizure at 7 months of age, and has struggled ever since. “Life is tough son, it is tougher for some than others, it is going to be extra tough for you and your wife, so prepare yourself”. That was 38 years ago, and he was right.

The last 4 years have been especially tough. 1. I contacted a virus which caused atrial fibrillation of the heart 2. After many bouts of AF, I had a Cardiac Ablation 3. Then my wife got small cell lung cancer and died after 8 months of treatment and care by me. 4. 12 months ago, my left hip gave way and I had it replaced. 5. Today I continue to care for my son, who is mentally and physically disabled and has 6 epileptic seizures a month. 6. Covid struck and I have been ostracized at times because of my beliefs. I don’t want anyone to feel sorry for me as I always count my blessing as I have strength, and health now, and achieved much in my life. 

I have trained in weight training since the age of 16 years and still continue now as I am 70 years young. I have played Australian rules football from 8 years of age till 33 years of age, administered Australian rules and coached it. Have trained under Brad Steiner in self defense since 2010, and visited him for 2 weeks training under him in Seattle in 2014. I have been blessed. Weight training, self-defense , physical and mental fitness have kept me sane so to speak. After selling my home and down sizing in 2022 , I became down mentally and physically and the pressures had caught up with me so to speak. So decided to seek guidance from my friend Bob Whelan , who has steered me in the right direction spiritually, mentally and physically, through his brilliant coaching methods. 

Bob told me that the difference between most happy successful people and most unhappy people is not the lack of problems. Everyone has problems. Most happy successful people learn to manage their problems and not let problems destroy them. You do the best every day to deal with them but don't DWELL on them. You become what you dwell on. He gave me a list of books to read including a daily Bible. So I got back on the right track Mentally, Physically and Spiritually through Bob Whelan’s Coaching and friendship. 

I have had to change my training as I no longer barbell or machine squat or deadlift. This program will help those who can no longer Barbell Squat or Deadlift or don’t wish to, to preserve their hip joints. The reason for this is I want to conserve my hip which has been replaced 12 months ago and also the other hip which may need to be replaced in the future. (I hope not if I care for It.) My strength training is completed every 5th day without fail, cardio is twice a week, once on the air dyne bike pushing hard for short intervals over 30 minutes and a 30 minute walk with my pet dog Tan twice a week. Once a week I practice American Combato which I learned from Bradley J Steiner after visiting and training under Brad in 2014 for 2 weeks. This keeps my hand in, and one always needs to be prepared. 

Workout is as follows the big 7 I call them : 5 minutes warm up on the air bike 1. Horizontal push, 1 warm up set 1 work set machine press 2. Horizontal pull 1 work set dumb bell row 3. Vertical Push 1 work set seated machine press 4. Vertical pull 1 work set lat machine pulldown 5. Barbell Curl 1 work set 6 .Bodyweight squat for time under load, usually 12 reps takes me 2 minutes to complete and my legs are shaking like they used to when I could barbell squat 285 pounds for 20 reps, when I was 50 years of age. 7. Glut ham machine 1 set slowly for 12 reps. Tinkering as Maximum Bob (my coach) calls it • Neck, Grip, which I love, C Raises, and ab work . • All the above completed in under 1 hour. • At times I walk out of my home gym and feel like I can pull a tree out of the ground even at 70 years young. • Diet : • I eat 3 meals a day of protein enriched food, with green vegetables, salads, nuts, yogurt, fruit, eggs, oats, meat, fish and chicken. No sugar or man made carbs. Take vitamins and minerals, drink plenty of water, no alcohol, lots of rest, sunshine and outdoor stuff. I still work once a week. • Keep my mind strong in spirit by reading the bible, prayer, reading the old classics such as those by Napoleon Hill, David Schwartz, Jordan Peterson, Og Mandino. Listening to Joel Osteen. My goals in life as I age are to 1.To strengthen my body, 2.To improve my health, 3. To expand my knowledge. Simple but achievable and rewarding.

                                                              David with Bradley J. Steiner

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The Best Exercise Equipment - By Jim Duggan

     “One can get exceptionally strong using basic exercises, limited facilities, minimal equipment if the work was of very high intensity and remained progressive.”

     The above quote is from the May 1986 edition of The Steel Tip.  I always enjoy reading quality training material, and it doesn’t get much better than Dr. Ken’s The Steel Tip.  If you ever get the opportunity to obtain back-issues of this great magazine, I encourage you to do so.

     I was even more fortunate to have had the opportunity to train at Iron Island Gym from the time it opened in 1992 until 2008.  I’ve often mentioned that Iron Island was the finest training facility I’ve ever seen.  Naturally, the equipment was first-rate, but the atmosphere and training environment also contributed to an incredible lifting experience.  An experience that I’ll always cherish.

     I mentioned the excellent equipment that Iron Island offered.  Tons of free weights, heavy-duty squat racks, power racks, dumbbells up to 200 Lbs, and an incredible assortment of bars.  Olympic bars, power bars, thick bars, specialty bars, you name it.

     There was also a large array of machines.  Now I realize that there are many die-hard free weight enthusiasts who shudder at the mere mention of machines.  As someone who competed in powerlifting for many years, I used to feel the same way.  That is, until I joined Iron Island.

     The machines that Dr. Ken had were all solidly built and designed to be efficient, safe, and effective.  Hammer Strength, Nautilus, Kell, Southern Exercise were just a few of the better known brands that could be found on the gym floor.  And as I gradually began using these training modalities, my opinions about machines changed.

     The free weights vs machines debate has been around forever.  But the main thing I learned from guys like Dr. Ken and Drew Israel was that there are advantages and disadvantages to every training tool.  Also, and this is very important, your muscles do not know the difference.  This is where intensity and progression fit into the equation.  

     You can be doing traditional Deadlifts with a barbell, or you can be using a machine like the Hammer Deadlift machine.  If you are training hard, your lower back, legs, and hips will not know the difference.  If you train hard enough, you will get stronger.  GET STRONGER.  In other words, it’s not the tool you use, but rather it’s  how you use what you have.  If all you have is a barbell, weights and a power rack, there is no excuse to not train hard.  After all, we all know you can make amazing gains in both size and strength using only those three items.  On the other hand, you can have access to the most advanced, most well equipped facility in the world, but if you’re not willing to train hard and heavy, then you will simply not make gains.

     The pandemic, and the subsequent closing of many gyms, has forced many people to become more imaginative and creative when it comes to their workouts.  Training at home, with minimal equipment, will challenge even the most dedicated lifters.  But if you are really determined to get stronger, then you will find a way to do it.  There are countless stories of lifters who have had to adapt their workouts to the changing times.  

     Even as the global pandemic has, hopefully, begun to subside, there are other current events taking place that have caught the attention of people everywhere.  The current situation in Ukraine has dominated the news for the last six weeks.  Interestingly, events in that area of the world have reminded me of something I read about several years ago.  It certainly reminds me of the qualities of determination, imagination, creativity, and good old persistence.  It also reminded me of the debate about the efficacy of various training modalities.

     Kachalka outdoor gym is located on Dolobeskyi Island in Kyiv, the capital of Ukraine.  While the news from Kyiv has not been good lately, I am reminded of an old video that showcased a legendary outdoor training facility that has been around for over fifty years.

     The “gym” itself is located on an area of about six square miles on an island in Kyiv.  There are about 200 pieces of makeshift exercise equipment, constructed almost wholly of scrap metal and machine parts.  Some of the scrap iron was left over from the second world war.  Benches, racks, crude machines and other exercise equipment are outside for the use of anyone wishing to train.  As you can imagine, there is no juice bar, sauna, or tanning center.  The equipment is outside, exposed to the elements, as are the lifters who train there.  

     The people who train there are a strong and dedicated bunch.  I doubt if you will see any spandex or lululemon gear anywhere. What you will find are men and women with a fierce desire to lift weights.  There are numerous videos available to see how popular this outdoor gym is, and I would say that it would be difficult not to be motivated by seeing people using equipment which we may consider to be crude.  However, these very people are making gains that would make any lifter proud.

     I’ve seen articles where Kachalka is described as Ukraine’s version of “Muscle Beach.”  I’m not so sure about that.  Personally, if given the choice between the pumpers and toners in Venice, California and the hardcore trainees at Kachalka, I’ll take the outdoor gym in Kyiv.  Before the war, the fierceness and determination of the Ukrainian people was exemplified by the people who worked out at Kachalka.  Hopefully, the war will end soon and the only grit and determination we see from that part of the world will be confined to the various machines found in the outdoor training area.  May they be hoisting the steel again soon.

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Secrets That Bring Success - By Jim Duggan

     The Spring of 1953 was a significant time in America.  Dwight Eisenhower was several months into his presidency.  The New York Yankees were embarking on what would be their fifth consecutive world championship.  And in May of that year, Strength and Health magazine would put out an issue that that would have to rank among the very best ever published.

     A casual glance at the Table of Contents provides a glimpse of the vast amount of useful information contained within the pages of this particular issue.  “Training for the Squat Clean and Press,” “Basic Exercises are Musts,” “Improve Your Pressing Power,” are just a few of the gems offered for the perusal of the readers of Bob Hoffman’s flagship magazine.  My personal favorite article was written by John Grimek, “Secrets That Bring Success.”  

     In his article, Mr. Grimek makes it very clear that there are no secrets to lifting and building muscle, per se.  There are no secret exercises or training routines.  But there are, indeed, “secrets” when it comes to making progress and getting results.  Mr. Grimek mentions three secrets.  Persistence, Exercise Knowledge, and Mental Aspects of exercise.  “If ever there were any secrets in this game, there you have the three essentials, the application of which may mean the difference between success and failure.”

     Persistence is something that I’ve written about before.  Back in October 2016 I wrote an article titled “The Power of Persistence in Training.”  Persistence is one of the best qualities that any lifter can possess.  Especially for those just starting out in the Iron Game.  Progressive effort and hard work are crucial, yet at the same time it is important to recognize the signs of staleness, and to know when it is time to give your body time to recuperate.  This is especially important for drug-free lifters.

     “The knowledge of exercise properly applied” can have several meanings.  Applying one’s knowledge means to know your body and what works for you and, more importantly, what doesn’t.  Nobody knows your body like you do.  This is why it is so important to not try to imitate or copy other lifters.  Exercises or programs that work for some people may not necessarily work for you.  Determining the most effective training method is crucial for anyone who works out.  However, it is especially important to recognize when enough is enough and avoid overtraining.  Again, as drug-free lifters, we must avoid doing too much.  Sometimes it’s wiser to train smarter, not harder.  

     The last secret, “mental attitude,” is the least understood of the three mentioned in the original article from 1953.  It is often considered unimportant to most lifters, and therefore it is often overlooked by many people who would otherwise benefit from such advice.

     “If your mental attitude is definite and cheery, success can be achieved faster and with greater certainty than if your outlook is pessimistic and dull.”  I don’t think that Mr. Grimek meant that we should walk around the gym with a perpetual smile and whistling a happy tune all the time, but you should definitely be optimistic and expect success.  Naturally, it’s easier to be optimistic when your training is going well.  This is where persistence and a well-planned routine will be of great benefit.  When your workouts are going well, then it should be easy to have a positive mental attitude.     

     “Keep in mind your goal and always aim to achieve the pinnacle of success.”  In other words, keep your eyes on the prize.  Don’t lose sight of the reason you’re hoisting the steel.  Are you looking to gain muscle mass?  Are you trying to increase your lifts?  Never forget what you’re trying to accomplish.  Picture yourself being successful.  Then put forth the physical effort to achieve your goals.

     Obviously, your goals have to be realistic.  And just as obviously, as drug-free lifters, we have to be sensible.  Don’t try to emulate some steroid-bloated freak that you saw on Youtube.  If you are currently capable of a 300 Lb squat, it would be foolish to focus on 600 Lbs initially.  Work your way up to setting- and achieving- more reasonable goals.  Try to work up to 350 Lbs, then set your sights on 400 Lbs, and continue to keep your goals manageable.  It may sound trite, but slow and steady wins the race.  By setting small, realistic goals, you will be able to make consistent progress whie at the same time staying focused on the bigger picture.  As you keep working towards your goals, your confidence will increase and your chances of success will greatly improve.  Ambitious goals, combined with hard work, will keep you forging ahead and provide you with stronger motivation.  

     Towards the end of the article, the Monarch of Muscledom gave some timeless advice.  “Let me assure you, outside of the qualities I mentioned earlier in the article, there aren’t any super-secret exercises to produce miraculous results overnight.  One thing is true however, certain exercises are more favorable to some than others, primarily due to leverage and structure, but anything more than that is self-inflicted.”

     Yes, there are secrets in the Iron Game, but they don’t come in the form of a particular exercise or new piece of equipment.  Rather, it means that you must apply your knowledge to your advantage.  “Let your mental attitude be a force towards success and achievement.  It can be yours if you WANT to succeed.  Wise advice from the most legendary Iron Game figure of the twentieth century. 

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My First Set of Weights - By Jim Duggan

    

  The Summer of 1976 was a special time for me, and the United States of America.  On July 4th, America celebrated its bicentennial, and I celebrated my twelfth birthday a couple weeks later on July 20th.  Something else would take place that Summer which would have a lasting impact on my life.

     On July 17th, the Summer Olympics would take place in Montreal, Canada.  It was the first Olympiad that I would take an active interest in watching, and there was a lot to see.  Nadia Comaneci dominated gymnastics, Bruce Jenner won the decathlon, and the American basketball team won the gold medal, after having been cheated by the Russians four years earlier.      

     But the event that stood out for me that Summer was the Weightlifting.  Each night, a different weight class would be highlighted.  And while the American team struggled, there was a lot of great lifting to get excited about.  Some of the dominant performances in the heavier classes left an impression on me that remains to this day.  

     It was while viewing the heavy classes that I was bitten by “the Iron Bug.”  I just couldn’t get over the fact that such powerful men walked the earth.  Can you imagine being twelve years old and seeing these athletes hoist over 500 Lbs overhead?  As the television announcers proclaimed, these were the strongest men in the world.  And I wanted to be a part of it.  

     There was just one problem.  I needed a set of weights.  The good news was that the local sporting goods store sold a 110 Lb set for about thirty dollars.  The bad news was that I did not have the money to pay for it, but there was hope for me.  That Summer, I had begun mowing the lawn of our elderly neighbor, Mrs. Johnson, for six dollars per week.  There was light- and weights- at the end of the tunnel.

     Fortunately- or unfortunately, depending on your point of view- Hurricane Belle struck Long Island about a week after the Olympics ended.  It enabled me to earn extra money from Mrs. Johnson, cleaning her yard from the storm damage left behind.  Additionally, since I had been a big help to my parents, it was decided that I would only have to come up with half the price of the weights.  I was in business!

     I’ll never forget the day we drove home from the store.  The five foot bar ( which looked even longer!), the two dumbbell bars, and, of course, the large box containing the various plates.  I didn’t realize it at the time, but my Dad carried the large box into the house by himself.  No dolly, or hand truck.  I was too young to realize how impressive that was.

     From that very first day in August1976, until the day I joined Bruno’s seven years later, my training took place in the enclosed porch of my parents’ house.  It was sweltering during the Summer, and during the Winter I froze, but I didn’t care.  I just wanted to lift.  Even if I didn’t know what I was doing, I wanted to lift.  And, with my Dad’s encouragement, I rarely missed a workout.  “Just keep lifting” he would say to me.

     As I got older and stronger, we would drive to the nearest place that sold gym equipment and bought additional weights, not to mention benches and various attachments.  Eventually, the porch of our house resembled a small gym.  But rather than get upset, my Dad would still encourage me.  “Just keep lifting.”

     After I joined Bruno’s, the weights in the house kind of gathered dust over the years.  Bruno’s, The All Natural Gym, and Iron Island are the three commercial gyms I’ve belonged to over the years.  During that time, I’ve competed in Powerlifting and Strongman competitions.  I’ve met and lifted with some of the legends of the Iron Game, but I’ll always remember my introduction to the world of weights and lifting.  And I’ll never forget how it all began.

     Two weeks ago, on January 29th, my Dad passed away suddenly.  No matter how you prepare for that awful day, it still hits you like a tidal wave.  It’s been said that losing someone you love can seem to diminish your own existence.  Perhaps.  But there will always be precious memories from which to draw strength.

     One particular memory of my Dad has been documented on this website by Bob Whelan.  It was in the article “Training and Eating in the Big Apple.”  On July 20, 1996 I turned 32 years old.  That night, “Maximum” Bob, Drew Israel, Howard Menkes, and myself went to the famous Peter Luger Steakhouse, in Williamsburg, Brooklyn.  While the four of us were eating, I happened to look up and there was my Dad!  He was in uniform and on duty ( his firehouse was a few blocks away from the restaurant).  He took the time to stop by and surprise me on my birthday.  He later confessed that he also wanted to see just how much steak the four of us could “put away.”  I don’t think he was disappointed.  But I sure was happy to see him.  It remains one of my favorite birthdays.

     Over the years, I’ve admired many Iron Game figures.  Bruno Sammartino, John Grimek, Bruce Wilhelm, Jon Kolb to name a few.  But the man who has had the greatest and most enduring influence on me is my Dad.  He is also the person who made it all possible. At his funeral, I concluded my eulogy with a simple statement:  He was a hell of a man.

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Training Essentials - By Jim Duggan

In the June 1936 issue of Physical Training Notes, Mark Berry wrote an article titled “A Talk

On Training Essentials” which appeared on the second page. Anytime I see the word

“essential” written anywhere I take notice. Naturally, a gifted wordsmith realizes that certain

words and phrases will attract the attention of readers. The old “muscle magazines” are

famous – or infamous – for using words like “Bombing,” “Blitzing,” “Blasting,” etc. in order to

entice prospective muscle-heads. Even today, certain phrases designed to grab your attention

and cause you to read further, as well as advertise some of their bogus products. The bottom

line is, words are powerful tools, especially in the hands of a skilled writer ( or someone who

writes for mainstream muscle magazines!).

Mark H. Berry published his Physical Training Notes monthly for approximately one year.

And while he did actually advertise barbells and other equipment, the information he

disseminated during the short run of his magazine was useful, pertinent, and has stood the test

of time for the most part. Other articles in this particular issue include “Towards Lifting

Proficiency,” “Dietetic Absurdities,” as well as several photos of a young John Grimek.

Anyway, back to “Training Essentials,” the prime essential is that trainees “put forth some

effort. He must train with religious regularity.” Regular training is an absolute must if you want

to make progress, no matter what your goals may be. This was true 85 years ago, and it is true

today.

Mr. Berry continues by saying “There are literally hundreds who regularly undertake barbell

exercises who do not persist for longer than a few weeks.” As we embark upon a new year,

how many people will make a resolution to start working out only to fall by the wayside within

aa few weeks? In addition to being persistent, you must also have the discipline and

determination to stick to your workouts and accomplish what you set out to do. Missing

workouts, skipping meals, or not training hard will inevitably lead to failure.

Another valid point that is mentioned in the article is the importance of following a workout

routine designed for the entire body. Apparently, the foolish idea of training individual

bodyparts ( Chest Day, Arm Day, etc.) was around even back in the 1930s. What nonsense! “I

am a believer in the harmonious development of the entire body.” The article goes on to say

that many trainees have increased the size of their arms as a direct result of heavy leg work. In

other words, forget about endlessly pumping your arms and instead, hit the squat rack. Heavy

Squats will add size to your entire body, including your arms. Many years ago, when I was

training at Bruno’s, Larry Licandro once devoted an entire Summer to just three exercises:

Squats, Bench Presses, and Deadlifts. No other movements except for the three powerlifts. He

did nothing else. Guess what happened? By the end of the Summer he had gained twenty

pounds ( from 210 to 230 ). A twenty pound increase in bodyweight without having done a

single curl!

Mr. Berry refers to another training concept that has been very effective over the years:

High Rep Squats. “The Deep Knee Bend has been found most valuable as one of the training

methods; nothing less than twenty repetitions should be employed. He even goes on to

suggest doing more. Forty, fifty, or even more reps! Can you imagine going to the gym with

the goal of doing a set of fifty Squats? The mere thought is enough to scare off most people.

The most I’ve ever done is an all-out set of 30 reps, years ago at Iron Island. I thought I was

going to die. I can’t imagine doing fifty. However, the important thing is that even back in

1936, the importance of high-rep Squatting insofar as it relates to gaining muscular size was

widely recognized and accepted . Over the years, many diverse authorities have confirmed the

effectiveness of doing sets of high-rep Squats to failure. Dr. Ken Leistner, J.C. Hise, Peary Rader,

John McCallum are but a few of the proponents of doing Squats for high repetitions.

There is another salient point in the article, and it is the underlying principle of lifting

weights. It is the law of progression. Whether it’s adding weight to the bar, or increasing the

repetitions, the whole idea behind progressive resistance training is, indeed, to make progress.

Sometimes you simply have to force yourself to add weight to the bar. “It is wise for the more

experienced culturist to adopt the progressive system when he reaches that bug-bear of all

weight enthusiasts- the sticking point.” Is there any lifter who has NOT experienced the

dreaded sticking point or plateau? The occasional sticking point is inevitable, especially for

drug-free trainees. If it becomes increasingly difficult to continue to add weight, then try

increasing the repetitions, even if means lowering the weight on the bar. “Sooner or later, you

will be enabled to progress on poundage and through dropping down on repetitions be capable

of continuing to progress.” Many times it’s easier said than done, but we must always keep our

eyes on the prize: Poundage Progression.

Effort and Regularity.

Persistency.

Whole Body Workouts.

High Rep Squats.

Poundage Progression.

These five “essentials” are the key to any effective strength training program. They’ve been

building strength for a long time, and will continue to do so for many years to come.

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Just Keep Training - By Jim Duggan

Back in the Spring of 1995, I had the good fortune to attend the Club Industry Trade Show in New York City.  Basically, It was a convention of vendors and distributors of exercise equipment. Most of the well known, as well as the lesser known, equipment manufacturers were in attendance. I attended the show with Drew Israel and other members of Iron Island Gym.  

     Naturally,Nautilus, Hammer Strength, MedEx, and Southern Exercise Equipment Were popular exhibits. For anyone who loved the train, and who appreciated various strength building modalities, seeing all the latest machines and equipment was like going to strength training heaven. This was the main reason for wanting to attend. Another reason was that there would be any number of “famous spokespersons” representing some of the equipment manufacturers.

     Some companies used former bodybuilders from the 1970s and 1980s in the hope of  attracting potential customers. For some reason, seeing some chemically enhanced freak would not inspire me to purchase anything. Other companies used former powerlifting champions from the same era, hoping to appeal to the “lifting crowd.”  And, indeed, there were at least two former World’s Strongest Man winners selling equipment and making themselves seen.

     While it was nice to see some of the legends from the past I got the feeling that they were there just to collect a paycheck,. In other words, they were just doing their jobs. Nothing more and a day's work. Of course, there were exceptions. Getting to meet the legendary “Big Jim” Flanagan from MedEx  was a privilege and a pleasure.  What an impressive man!  He was friendly, knowledgeable, and down-to-earth.  He took the time to discuss his machines without pressuring you. He loved to talk training, and it was quite evident that he was not there just to make a buck for himself.

     Another highlight of the day was meeting Bill Pearl, who won his first Mr. Universe title back in 1956. There is a reason why I distinguish men like Bill Pearl from current crop of glitter shorts wearing pumpers and posers.  Bodybuilders like Bill Pearl trained for size strength and health. His longevity in the Iron Game indicated that his way of training exemplified  the ideals of Physical Culture.  Additionally, when I met him he was nearly 65 years old, but he looked about twenty years younger.  At least.

     Mr Pearl was exceedingly friendly, in addition to being knowledgeable about the machines he represented. He actually had a complete line of machines from the company for which he was a spokesman in his home gym. He confided to us he couldn't endorse a product if he did not actually use it himself. Mr Pearl also took the time to answer questions about his legendary career, is early morning workouts ( he was famous for training at 3:00 AM ), as well as his current lifestyle.  Although nobody in our group was a “bodybuilder,” We were all impressed by his passion for lifting and training.  

     There was one thing he said that has stuck with me for many years. I had asked him for his “secret” for staying strong healthy and youthful at an age when most people are ready to retire.  His answer was simple and brief.  “Just keep training” was his response. At the time, I didn't understand the significance of his advice. I almost felt as if he were brushing me off, but he seemed too genuine to dispense superficial advice. “Just keep training.”  In time, I would begin to comprehend the meaning of what he told me. And it truly was a significant statement. What he meant was if you keep training and lifting, you will discover what exercises and routines work best for you. And by applying the knowledge accumulated over years of experience, you will indeed find the “secret.”  In other words, learn what works best for you and then keep applying it.

     Whenever I think of Mr. Pearl’s “secret advice,” I remember a picture hanging in my home. It is an autographed photo of Jack LaLanne.  The picture is from 2007, and I always think about what he wrote to me. “To my friend, James.  Keep up your workouts always.  Health and happiness always.  Jack LaLanne.”  

     “Keep up your workouts always” was what really hit home for me, as you can imagine. Whenever I have a day where my enthusiasm maybe lagging, I always think about the words that Jack LaLanne wrote for me.  And then I combine his words with Mr Pearl’s pithy advice. I don't think anybody could go wrong following use two pieces of sage advice. They have certainly helped me over the years. 

     I am at an age now ( 57 years old ) where, if someone were to ask me for training advice, I would start with “Just keep training,” and “ Keep up your workouts always.” Naturally, I would give credit where credit is due and acknowledge the two legendary Iron Game figures who were kind enough to share their knowledge with me.  Lifting weights is an activity where we learn so much about ourselves, but sometimes it takes a few brief words of common sense to keep us focused.  I consider myself to be lucky to count myself among the countless number of people to benefit from the wisdom Bill Pearl and Jack LaLanne. Hopefully others will be inspired to keep lifting.

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We Must Have Strength To Live - By Jim Duggan

This is the title of Bob Hoffman's editorial in the November 1946 issue of Strength and Health magazine. While looking through the pages of this classic edition, the title of the Editorial immediately caught my attention. Anyone who loves strength would be drawn to such a title. The opening sentence of Mr. Hoffman's editorial is even better: "Strength and health are the two most important things in the world. Without them life is not worth having." While some people may not completely agree with this statement, the importance of being strong and healthy cannot be disputed. As Dan Lurie famously said "Health is your greatest wealth."

All of us who "hoist the steel" have an appreciation for strength and, more importantly, the process by which strength is developed. The process of getting stronger- the workouts, dedication, and sacrifice- is truly a labor of love. How can anyone lift for decades and not love it?

I remember a conversation I had with a "personal trainer" which took place back in 1996. This guy was affiliated with the "Super-Slow" training philosophy, which was popular at the time. Now, I'm not going to get into a discussion of the merits (if any) of super-slow training, or whatever they call it today. But I'll never forget something this guy said to me. Actually, it was a question that he had asked me. "Do you actually like to train?" At first I thought he may have been kidding, but he was totally serious. "I absolutely love lifting and working out!" was my response. The look of surprise on his face indicated to me that he himself most certainly did NOT enjoy lifting. This told me all I needed to know about him as a "trainer." In my opinion, he wasn't worth a damn as a personal trainer. To him, it was just a job, a way to make money. Those were my thoughts twenty-five years ago, and I have not wavered in my opinion all these years later.

If you absolutely must hire a personal trainer, in addition to seeking out someone who is qualified by virtue of an academic background in exercise kinesiology, or physiology, try to find someone who has a passion for working out. How can anyone who trains other people expect their clients to embrace the ideals of Physical Culture if they are only in it for a paycheck. Avoid "trainers" who don't love the Iron just as you would avoid a trainer who is a steroid-bloated druggie. Neither of these categories of Physical instructors is worth your time or money.

The most successful strength coaches and trainers LOVE to "sling the Iron." I first began lifting weights as a teenager, and I love more at the age of 57 than I ever have. Whenever I'm asked if I still enjoy working out after all these years, I always flash back to one of my favorite movies, "Patton," the story of legendary American general George Patton. I always think of the scene during the battle of the Ardennes. As Patton surveys the battlefield, he states:"I love it. God help me I do love it so. I love it more than my life." Now, I don't expect everyone who lifts to have such strong feelings, but I think you get my point. If you cannot get excited about lifting, and getting stronger and healthier, then why bother going to the gym? Go play golf instead.

Later in the Editorial, Mr. Hoffman makes the additional statement that strength is internal as well as external. Basically, when when you develop your muscles on the outside of your body, you also develop and improvenall the muscles,processes, organs, and glands on the inside of the body. The only way to strengthen the internal organs and processes is through exercise.

"When you start out to make yourself stronger with weight training, when you constantly endeavor to put forth more effort through progressive training, you are teaching or conditioning the internal organs to work with greater strength and efficiency." Quite a statement, but what it means is that when you lift weights, you are not only building physical strength, you are also building super health and mental strength as well.

Getting bigger and stronger requires self-discipline, courage, and determination. These admirable traits will benefit anyone wishing to improve his/her life. However, in your quest for size and strength, never lose sight of the importance of improving your health. "To become super-strong, you must become super-healthy." Another excellent quote.

"Strong men and women are strong all over, inside and out." Most people who adhere to the drug-free lifestyle are already aware of this simple fact, stated so eloquently by the "Father of American Weightlifting," 75 years ago this month. And since the anniversary of Bob Hoffman's birthday is in a few days ( November 9, 1898), it's only fitting that we benefit from his words of wisdom.

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Priorities of Strength - By RJ Hicks: MS, CSCS

One of the major strength training topics Bob and I talk about is intensity. Intensity is defined as the amount of work done per unit of time. I have been mentored by Bob for many years and have had his personal definition of increasing Intensity ingrained into me. Bob believes there four ways to increase intensity. Poundage progression or adding weight to the bar. Training with sets to muscular failure, forcing the muscles to do more work in one set. Reducing the amount of rest you take between sets, allowing you to do more work in less time. Lastly, using good form during your training. This forces the muscles to perform more of the work, rather than using momentum and gravity to assist with moving the resistance. All of these methods will increase intensity, but it is essential that you train with progressive resistance in good form as it is the backbone of all successful strength training programs.

Sets to Failure There are many professionals in the field who believe training intensely only means lifting a weight until momentary muscular failure. They forget all about poundage progression and believe as long as they train with a high level of effort to failure, they will maximize their muscular size and strength. There are training facilities across the U.S. that utilize training to failure as their main goal for their clients’ workouts. They book appointments in 30-minute blocks and use high end strength training machines so the clients can safely train to failure in all of their exercises. This is both a great business plan for business owner and for the client. The business owner can train twice as many clients in a day and double their profit. While, the client can receive an extremely hard work-out and only sacrifice 30 minutes of their day.

There is zero doubt that intensity is one variable to maximizing muscular size and strength, however it is the way some trainer’s priorities the different methods of raising intensity that detract from the goal of maximizing strength. Training to failure can be a very beneficial way to train, especially for athletes whose sport doesn’t involve a barbell. It is a productive way to train, because it requires fewer work sets to be done. Usually, training to failure only requires one hard all-out work set with a moderate rep range as opposed to performing three to four work sets of a specific exercise. It is time efficient because less work sets are required to produce the amount of muscular overload needed to increase muscular size and strength. Bob and I both agree training to failure can be a great way to train, IF it is done progressively.

You can go to failure with light weights all you want, but if you never increase the weight, you’ll progress little. Going to failure with light weights has the same pitfall that training with only calisthenics present. It deemphasizes strength (the amount of muscular force you can produce) and emphasizes muscular endurance (the amount of repeated submaximal force your muscles can reproduce over an extended period of time). If they weight is too light your muscles will not improve the amount of muscular force they can produce. You will only get better at lifting light weights to failure. If this wasn’t the case there would be no need for weights and everyone would just use calisthenics. You can make training to failure a productive element of your training, but without poundage progression your ability to maximize strength will be limited.

For most of Bob’s years competing in powerlifting he never focused on training to failure and only focused on trying to get the goal for each work set. Failure happened by accident, but was never thought of as the goal. It was a natural byproduct of training hard and heavy. It wasn’t until later in his training years after reading “Heavy Duty” that he started to alter his training. The main exercises (bench, squat, deadlift, incline press and behind the neck presses) were still trained in a pyramid style fashion, but the supplementary exercises were done in a high intensity training manor. He knew it doesn’t really matter if you go to failure, it just makes you do less sets.

Many of the Oldtimers never trained to failure either and made tremendous gains in muscular size and strength. Most of the training courses advertised in the early “Strength and Health” and “Muscular Development” magazines used a double progressive system, meaning the reps were increased first and then at a certain point the weight was increased. Take the arm curl as an example on a routine that trains three days per week. The athlete would choose a weight which they could complete the arm curl at least ten times, and for four exercise days it is repeated for the same number. Then it would be tried for 11 times for four exercise days. Then 12 times for four exercise days until the athlete is able to repeat the arm curl twenty times for four exercise days. At this point five pounds would be added and the process is repeated until another five pounds is added, and so on. The old-timers built up to handling large weights on the basic exercises through consistently prioritizing POUNDAGE PROGRESSION. They didn’t worry about training to muscular failure, burn-out sets or creating large amounts of fatigue in their muscles.

Rest Between Sets Reducing the amount of rest between work sets is another great way to increase intensity. The less sitting around you do the more challenging each exercise will feel. Your heart rate will stay at a higher pace as you continue to lift weights not fully recovered. I think reducing rest between sets is great way to increase the intensity of your workout, but if you get too carried away with limited rest it can negatively affect your muscular strength development.

There are still trainers that like to utilize a method of reducing rest called “the rush factor”. I know people who swear by this method and whose workouts only last 15 to 20 minutes. It is a non-stop workout where you move from one exercise to the next with no rest in between. Some motivated enthusiast even run between exercises to further reduce their resting time. Using the rush factor brings cardiovascular benefit to the workout and certainly raises the intensity level, but it is not a priority in maximizing strength. There are no physiological strength benefits from putting your body into metabolic shock. Vomiting and rolling around the floor at the end of your workout looks hardcore, but does nothing to build greater strength. When you severely decrease the amount of rest you take between sets you actually hurt your ability to maximize your strength. Without rest your muscles are unable to produce enough force to optimally provide overload to the muscles. You get a watered-down version of strength training most times, because your cardiovascular system ends up holding you back. That is why powerlifters take plenty of rest between their heavy work sets.

The truth is reducing the amount of rest you take between sets plays no part to increasing your muscular strength. You can rest as long as you want between exercises and make fantastic strength gains, as long as you are focusing on poundage progression. Paul Anderson used to rest for several hours between exercises, while he trained. He would do some heavy squats, then go inside to eat and relax, then he would come back outside an hour or two later and do some heavy military presses. As long as you get all of your training done within the day, it really doesn’t matter how much rest you are taking if you are looking to just increase your strength.

For a business this is not an optimal way to train clients, because you are charging them by the hour. Nobody wants their money wasted by sitting around for three to four minutes between every work set. Too much rest also takes away from the overall workout intensity and can play mental games on clients. One way Bob taught me to strategical build in rest between work sets is to add in tinkering exercises between the basic compound exercises. An example of this would be to go from the bench press to the seated row to an abdominal exercise. You may be only resting 30 seconds between each exercise, but there is a three to four minutes rest before you return to do another set of the bench press or seated row. This way you are increasing the number of exercises done in the hour, while prioritizing lifting the heaviest weight that you can.

Good Form Good form is the third variable to increase the intensity of a workout. Good form is a given and always expected to be used during training. Good form forces your muscles to work more to contract against a certain load, raising its intensity. Good form means using a safe full range of motion and not allowing momentum or gravity to assist in moving the weight. Good form is always needed and doesn’t even need mentioning, however, there are some who take good form to an extreme and train with a very slow speed of motion.

Slow training was a method of performing repetitions that was popularized in the 90s and is still imbedded in many trainers’ philosophies today. The idea behind it is to move the weight so slowly that the momentum is nearly all eliminated from the movement and that every repetition can mirror the next to accurately measure progress. The most popular repetition cadences seen from gym that follow this philosophy are 10/10 rep speed (10 second raising the weight and 10 seconds lowering the weight). 10/5, 8/8 and 6/6 are other popular cadences, but a 10/10 rep speed is the most common.

There are advantages to using a slow speed in some instances and it is without a doubt a workout intensifier technique. A slower rep speed compared to a fast rep speed can be safer since less force is imposed on the surrounding muscles, ligaments and tendons. A slower rep speed forces the muscles to stay under load and contract longer than a fast rep speed does. The problem arises when trainers overemphasize the form of exercise, but decrease the speed of movement

The disadvantage of the normal way slow training is administered when it comes to maximizing strength is that it prioritizes rep speed over poundage progression. Slow training dissuades the use of heavy weight, due to the strict rep rules. You can get strong in the beginning using slow training, but once the weight gets heavy you can’t finish the rep. It is against the rules to pick up speed to finish the rep, you are constricted to lifting at a specific cadence. This makes it very difficult to move heavy weight. The weight ends up holding you back from getting stronger, because you cannot push through the mid-range of the rep. The only gains you’ll make over a few months is a couple of 2.5-pound plates.

Drew Israel, a frequent guest on Bob Whelan’s “Natural Strength Night” had a very similar experience with slow training. Drew used slow training for two years and found his strength was diminishing from what his previous training built. He noticed a loss in overall size and strength when he experimented going back and forth between using normal speed training and slow training. He did note that slow training can still be beneficial to beginners or if you have injuries that are bothering you, since it could allow you to train on exercises that your body couldn’t tolerate at normal speeds.

If you like slow training than do it. There is nothing wrong with slow training and it is a great way to get a challenging workout in. Some trainers will have you performing repetitions between two and three minutes, which is a killer cardiovascular wise. There are ways to add it into your training as a specific theme for the day as a form of variety or on a specific movement that causes irritation. One of my clients suffered from a shoulder impingement for years and was unable to do any consistent overhead pressing. I had him train the overhead press for several months using a 10/10 speed which allowed him to get stronger and remain pain free. I prioritized poundage progression by setting the goal at three reps and not being overly critical on the timing/form. his way he was still training in the anaerobic energy system since no set lasted longer than 60 seconds. If he had to pick up speed naturally on the last rep to finish, so be it. The speed was still slow enough not to cause any pain.

Poundage Progression Poundage progression is the fourth variable, yet equally important as good form when it comes to increasing intensity. Without poundage progression none of the other three methods will maximize your muscular size and strength. The principle of poundage progression goes all the way back to the late 1800 in the United States when physical culture really started to take off. Everyone in the know knew poundage progression was the main focus for developing strength. That’s why tools like the adjustable barbell are so valuable to the Iron Game, because it was the first tool of its kind to easily allow users to incrementally add more weight. Every barbell and dumbbell course published during early to mid-1900s was built around the premise of continuously adding weight to the bar overtime. Every authority in the field agreed that training with tools that allowed you to progressively add resistance were far superior compared to calisthenics. It was even the main method of muscular rehabilitation during World War II. Poundage progression is the key-ingredient that makes different training routines work. It doesn’t matter if you use machines or free-weights, high reps or low reps, one set or multiple sets, or prefer to do Olympic lifts over bodybuilding movements. The key is that no matter what you are doing if you systematically implement a method of adding weight overtime then you will get stronger.

To force a muscle to grow larger and stronger you must provide muscular overload. This occurs when a muscle is driven to work beyond what is comfortable. Training progressively does this by increasing the weight against which the muscles develop tension. The heavier weight the muscles are able develop tension under and create movement the stronger the muscles become. This is the best intensity variable to use to increase the total work output during a training session.

There is no one best progression scheme for anyone or for any one specific lift. There are many ways to set up a progression scheme best off of your preferences and instincts. The main rule is to have a set/rep goal and to add a little weight when you are no longer straining to reach it. The exact load to increase by varies amongst individual and is base on the current ability of the muscle’s groups being trained. The key is once you have a systematic progressive scheme in place is to stick with it for several weeks before switching to another.

All of these ways of increasing intensity can be thought of as a It balancing act. The more emphasis you put on any of the four ways of increasing intensity, the more you must take away from the other variables. How you prioritize each variable is ultimately up to your preference and goal. If you prioritize poundage progression you must decrease the emphasizes on reducing rest. If you prioritize limited rest between exercises, you must decrease the amount of weight you are handling. Each variable of increasing intensity comes with its own benefits and can be made to work as long as some form of increasing resistance is systematically applied. As Bob has stated numerous times “poundage progression is the unifying factor in all successful training programs”.

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Training Liberation or Wisdom From Bradley Steiner - By Jim Duggan

Over the years, I've written articles based on material obtained from old issues of Strength and Health magazine, usually from the 1930s and 1940s. I've always believed that quality training information is timeless, and that we can all benefit from the wisdom of the past. Naturally, common sense training advice is not limited to a certain period of time. I recently looked through an old issue of Muscular Development from August 1988. What I found interesting about this magazine was that this issue was definitely NOT before my time. Indeed, in 1988 I was 24 years old, and had been competing in Powerlifting for several years. Additionally, by 1988, Bob Hoffman had been dead for several years, and John Grimek had retired. But guess what? There was still useful, pertinent training advice written by some of the most prolific Iron Game authors. A casual glance at the contributing authors of this edition of MD shows names like Dr. Ken Leistner, Jan Dellinger, and Bradley Steiner. Any list of the most talented Iron Game writers off all-time would include these three gentlemen. Incidentally, I would also include "Maximum" Bob Whelan, and Brooks Kubik to this list as well. 

Back to the August 1988 edition of Muscular Development. There is an article titled "The Liberated Trainee," written by Bradley Steiner. Mr. Steiner passed away almost a year ago. He has been rightfully described as one of the greatest strength training writers ever. He always advocated sensible training with an emphasis on hard work, determination, and desire being the keys to success. And he was against the use of steroids and PEDs. Many people claim to be against drugs, but Mr.Steiner actually had the guts to speak out against them. Many people pay lip service to being against steroids, but people like Brad Steiner and Larry "Bruno" Licandro didn't just talk the talk. They walked the walk and fought the scourge of steroids. In this particular article, Mr.Steiner details the challenges faced by the vast majority of trainees. He refers to these people as "hardgainers" but he could very easily be referring to those lifters who are drug-free. He brings up a number of valid points which i would like to share.

"The saddest thing is being a hardgainer and quitting because you feel that it is useless to expect satisfactory gains." If you are a "hardgainer," or if you are drug-free, there is absolutely no reason to quit if gains are coming slowly. You can build impressive size and strength without the use of drugs if you are willing to work hard. In addition to working hard, you must also work smarter. Do not blindly follow follow the routines of the so-called champions. Most, if not all, of these "champions" are steroid-bloated druggies. Learn to listen to your body and learn what works for you. "Hardgainers require very limited programs and carefully controlled schedules of exercises." 

Mr.Steiner hit the nail right on the head with this statement. Training bodyparts, with endless sets on a six-day-per-week program is a sure way to overtraining, burn out, and injury. Many new trainees simply can't believe that you can make great gains by lifting only two, or at most three, days per week. "Start thinking in terms of simple, brief, and intensive workouts." Another solid statement. Squats and Deadlifts are the bedrock upon which the most effective strength-training programs are built. Developing the legs, hips, and lower back will build great all-around strength. In other words, pumping your arms and "pecs" may build showy beach muscles, but it will do little in terms of building overall body piwer. "A hardgainer's program should be built around Squats, Presses, Deadlifts, and Bent-over Rows." Truer words were never spoken. Naturally, you can make substitutions based on leverages, age, past injuries, etc., but if you wish to build strength then you must include some form of Overhead Press, a heavy pulling movement, and leg work. Concentration curls, triceps pushdowns, and other useless exercises simply will not get it done. 

"Do not organize a drawn-out program of training if you are a hardgainer." Another spot-on observation. If you are drug-free your body will not be able to recover from long, drawn-out workouts. A few hard, heavy sets on the basics is all you need to get stronger. If you train at a commercial gym and suggested abbreviated training to the vast thong of pumpers and toners you would probably be considered some sort of weirdo. But you probably walk into the gym, perform a few heavy sets of Deadlifts, Presses, Rows and be finished while the toners are still sitting around and texting their friends. "Don't grind away at any exercise to the point where you're ready for a stretcher." A common sense piece of advice. 

As drug-free Lifters, we only have so much energy to expend in any given workout. Even on a wonderful exercise like the Deadlift, you can reach a point of diminishing returns. Don't do too many sets of any movement, no matter how strong you may feel. "Be sure that heavier weights and not more exercise is your main goal." Heavier weights. Poundage progression. Adding weight to the bar. The key point of progressive resistance training is increasing the resistance. If you're not adding weight to the bar, then performing additional sets will not help. It may even hurt. Poundage progression is the "since qua non" of any strength training program, and don't let anyone tell you differently. "Avoid any tendency to train with any degree of frequency that forbids rest days between hard sessions." This was mentioned before. Give yourself adequate rest between workouts. By rest days, I mean days of NO lifting whatsoever. 

How many rest days between workouts? Again, everyone is different. Some people, due to age, work sschedule, etc., require more rest than others. Listen to your body. Nobody knows you like you do. If you haven't sufficiently recovered from your last workout, give yourself an extra day it two. Your body will thank you. " Discouragement is your worst enemy." If you love to lift, then it will be easy to maintain your enthusiasm. Many hardgainers have been able to develop great strength. You can too. Don't allow the occasional bad workout to deter you from achieving your goals. There is one other point that Mr. Steiner mentions throughout the article, and I will conclude this aarticle with his words regarding steroids" "Never use them!"

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