Forty-Six in Six Minutes - By Jim Duggan

Four years ago, on April 6, 2019, the Iron Game lost one of its finest people, with the passing of Dr. Ken Leistner.  Quite often, when we lose someone special, the years that pass seem to play tricks on our sense of time.  There are times when it seems like only yesterday when we received the sad news.  Other times, is seems like it happened decades ago.  Yet four years is not a long period of time.  I think that the pandemic which began a year later kind of changed the way we all deal with the passage of time.  

     This year, perhaps due to the lifting of restrictions brought on by the covid pandemic, Kathy Leistner decided to hold a special challenge in an effort to honor the memory of one of the great figures in the world of strength, and additionally to raise money for the Dr. Ken Leistner Memorial Scholarship at Logan University.  The challenge was called “46 in 6 Minutes,” and was developed by Kathy along with Steve Weiner.  The idea was pretty simple: 46 reps of Trap Bar Deadlifts ( with bodyweight) to be completed within 6 minutes.  “46” comes from the date of Dr. Ken’s passing ( 4/6) and the challenge was open from the beginning of the month until Sunday, April 9.  

     The idea of performing 46 reps in the trap-bar deadlift in less than six minutes is something that Dr. Ken would have wholeheartedly endorsed.  High repetition deadlifts were something that was foreign to me until I joined Iron Island Gym in the Winter of 1992.  As a competitive powerlifter, anything over 5 repetitions was considered “high reps.”  It did not take long for me to realize that I was wrong.  Wrong in my idea of what constituted high reps, and very wrong in not realizing the benefits of high rep Deadlifts and Squats.  The popular saying “Live and learn” definitely applied to me because I soon learned to embrace the idea of training in a high-intensity fashion.  It certainly helped to improve my powerlifting, as well as my overall strength and conditioning.  And, of course, meeting and training with Drew Israel and Bob Whelan and reading The Steel Tip and Hardgainer magazine,  certainly helped win me over to the idea of high reps on the basic movements.  

     Even though it’s been more than thirty years since I first trained at Iron Island, I still like to use high reps for my Deadlifts from time to time.  At various times throughout the year, I will do multiple sets of ten reps, or more recently, one set of twenty.  For a change of pace, I’ve been using my Farmer’s Walk implements to simulate dumbbell Deadlifts.  

     I distinctly remember reading an article in The Steel Tip about doing dumbbell Deadlifts for high reps.  The increased range of motion, coupled with the high reps, make for a brutal exercise.  It’s definitely not for the faint-hearted.  And, since my Farmer’s Walk handles  weigh in at 70kg each, they’re heavy enough to make for an effective workout.  Since they’re heavy enough on their own, the fact that I don’t have to use plate makes for a very low starting point.  I actually prefer the increased range of motion.  I’ve often done Trap Bar Deadlifts off an elevated block as per the Finnish Deadlift routine, which I wrote about a couple of years ago.  The Farmer’s Handle Deadlift provides a similar effect.  

     If I could offer one piece of advice, it would be this:  Don’t cheat the reps by using a trap bar with raised handles.  This has become something of an obsession with me.  I see so many videos of people bragging about their deadlift, then you see them lift with a bar with raised handles.  Obviously, the raised handles make the movement much easier.  And incidentally, you are NOT performing a deadlift.  You are doing a PARTIAL deadlift.  Don’t cheat yourself by making the movement easier.  Dr. Ken would often say that that which makes the exercise more difficult is more effective.  Lift with a full range of motion.  You will make better gains in strength as well as feel better about yourself.

     Back to the “46 in 6” Challenge.  Unfortunately, I was unable to make it to Kathy’s house to do the lift in person due to my work schedule, but I definitely wanted to honor Dr. Ken and participate. I chose to do in on April 6, and I was lucky that the weather cooperated and I was able to do it outside.  Even though I weighed in at 225 Lbs., I decided to lift 231 Lbs for my challenge.  Six pounds mean very little, but 231 is a significant number for me.  Engine 231 is the company to which I am assigned as a Captain in the NY City Fire Dept., and I wanted to honor my company as well as Dr. Ken.  So my goal was 231 Lbs for 46 reps in less than six minutes.

     After a brief warm-up, I loaded my thick-handled trap bar and set my watch.  I wanted to break the forty-six reps into segments depending on how I felt.  I did 17 reps right away, and they felt pretty good.  I then rested for about forty-five seconds and banged out another 16.  I was still feeling pretty good, and I knew I would make the required number of reps, so I rested for another forty-five seconds or so.  I did 14 reps to finish the challenge.  By the time I checked my watch, it was just under five minutes.  Challenge complete.  Incidentally, I realize that the reps added up to 47.  That was intentional, I wanted to do an extra rep for good measure ( lest anyone think that I don’t know how to count!).  

     There were a lot of participants in the “46 in 6” challenge, and some very impressive performances.  Dr. Ken’s influence was so far-reaching that it is difficult to imagine just how many people he has inspired over the years.  I know that I am still benefitting from his knowledge and wisdom.  My collection of Hardgainers, Steel Tips, High Intensity Newsletters, MILO magazines, Powerlifting USA magazines will ensure that I have access to his words of wisdom for many years to come. 

      If you want to donate to a worthy cause, as well as honor one of the all-time strength figures, consider donating to the Logan University’s Dr. Ken Leistner Memorial Scholarship.  The best way to honor Dr. Ken is to remain strong and commit ourselves to being the best we can possibly be, and to answer the call to excellence.  And some high rep Deadlifts wouldn’t hurt!

Editor's Note: Great article Jim!

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Improvement in Training and Life - By David Sedunary

When I was a young man growing up my Father gave me good street smart advice, none of this woke advice you hear and see today, which makes one near vomit with the thought of it .I believe the best piece of advice my Father gave me was : “Never stop trying to improve yourself son.” Improvement means “The state or process of improving.”

Firstly determine yourself what your major goals are in life, they can vary from when you are young to when you get older. My goals now that I am approaching 72 years of age are vastly different from the goals I had in my twenties and thirties. But I must say indirectly I was achieving or attempting to improve myself even way back then.

Your goals maybe as follows: 

1.What am I going to do to strengthen my body?

2. What am I going to do to expand my knowledge, and

3. What am I going to do to Improve my health.

Once you have you goals written down or cemented in your brain, you separate them and work on maintaining or improving each goal the best you can. Of course, we are not robots, there will be days when you slip back, but one needs to continue to push forward at all costs, it is the only way to improve. The only place success comes before work is in the dictionary.

Strengthen my  body:

People with a wrist of just over 7 inches, with a small or medium bone structure normally have been genetically made to bench Press 300 pounds, Squat 400 pounds and Deadlift 500 pounds. That is for 1 rep in good form, after about 4 years of consistent training twice a week or twice every 7 to 10 days and focusing on the basic exercises. There are some who like high reps and have squatted 285 pounds for 20reps , which may equate to 400 for 1 rep, there are lots of formulae’s around, but we all know when we have reached our limit and when the time has arrived to maintain and keep our muscle and strength for as long as possible.

 To improve one may not be able to squat or deadlift safely, so try machines, or do bodyweight squats in slow style taking 10 seconds to lower and 10 seconds to raise, after 15 or 20 reps you will want to lay down, and your legs feel as though you have just squatted 300 pounds for 20 reps.

Every time you train  challenge yourself not to go back, stay with the weight which is heavy for you , push and pull in  correct focus and form till failure,  for you.  When training add weight when you can, you may drop back in reps. Try slow reps,  normal reps, more or less reps, less rest between sets and exercises,  1 set or 2 sets and improve your form. “I can and I will “ you say to yourself  “Make Savage the Body and Civilize the Mind” you repeat as you train. Work your full body, never give in. You have made the effort to train effectively. That is improvement and one has made the time to strengthen our body.

Expand my knowledge:

What am I going to do to expand my knowledge, to help me spiritually, mentally, and physically? Turn off the main stream radio and television, do not watch the so-called television channels which feed your mind with bullshit and fear. Change to watching Joel Osteen, Jordan Peterson and Jocko Willink or similar renowned mentors and mentally strong Christians. Check out web sites on strength training the old fashioned way drug free , such as Bob Whelan’s Natural strength .com old time strong men, Stuart Mc Robert’s writings such as Hard gainer , Clarence Bass’s informative web site. 

Never forget Bradley J Steiner obtain, if possible, all his writings and philosophies, Brad was a treasure of knowledge, which is why he was called the Professor. I myself read an Australian produced magazine called New Dawn. I have been reading New Dawn for several years, and love it. Everyone should read it as it’s a treasure trove of information from all different sectors, such as health, geo- political to the  financial and the spiritual side as well.

Find time to read, highlight in the books words and paragraphs that stand out  to you, it is your book write what you want, and high light when you can.  Obtain your own book and write down words and sentences which influence you. Some classics come to mind by Napoleon Hill, David Seabury, Jordan Peterson, Denis Waitley, David Schwartz, Norman Vincent Peale, and one must never forget Life Principles Daily Bible by Charles F. Stanley. In these days when a growing number of “experts” are routinely exposed lying and deceiving the public, it is time YOU became the expert when it comes to expanding your knowledge.

Improve my health:

What am I going to do to improve my health? This can cover Mental, Physical and Spiritual health, the previous two goals I have covered include this last goal. By strength training twice a week or twice every 7 to 10 days, by completing a form of cardiovascular training is also going to help. Feeling strong and able is great for one’s mental health. What a fountain of youth strength or weight training completed correctly ,without damaging drugs is for you.

I feel great when I train and after training I sit and   say to myself 

“I have achieved my goal of strengthening my body and also I have improved my health, mentally, physically and internally. What one puts in ones mouth improves our health, no alcohol, no illegal drugs or cigarettes.

Eat whole food, eliminate man made products and sugar, drink water , not soft drink. Eat 3 meals a day and consume 1 gram of protein per 1 pound of body weight or at least consume over 150 grams of protein a day. If you eat like a  bird you will look like a  bird. Have a yearly checkup at your Doctors , ask for a blood test or blood picture , just to see how you are going internally. Get plenty of quality sleep and rest , put your feet up and meditate once a day for as little as 15 minutes . This procedure will revitalize you. While relaxing do a maintenance check on yourself, how am I going you say to yourself mentally, physically , financially and spiritually. Health is Strength, Muscles and Fitness , the three in equal balance.

Can I improve my health, strength my body and expand my knowledge? 

You bet I can.

Do not say Do.

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A Great Training Message - from Dick Conner

 At 85 I still train about 15 people a week.  I have trained one man for 55 years and another for 60 years.

The second man is 76 years old and still enters deadlift contests.  His goal is to lift 400 lbs in the near future.

In his last contest he pulled 378 lbs – so he is well on  his way.

The  two men never work out more than one time a week.  Even less most of the time. The  younger man is 68 and will soon bench 200 lbs.  Most guys his age have ruined their shoulders and can no longer bench.

More training is NOT the answer. I also train younger men.  Three of them are 14-15 years old and another 16. I have been training people for 65 years and so I have seen the results of all kind of ways to train.

The above said,  I want to make some statements that I know are the truth about training and about life.

#1  No one should train over twice a week.  As you get stronger, try six times a month. (Twice every seven to 10 days. (Don’t  be afraid of training less.

#2  Use a notebook and keep a record of your training.  That way you can see if you are getting stronger. If you are like me at 85, then see if you are getting worse!!

#3 If you have bad joints and find it hard to train, then try statics.

Example – Curl – hold the curl in the hardest position for at least one minute and forty seconds.  Forget about doing a second set, when you do statics.  One set done with enough weight in the hardest position will convince you not to be trying a second set. A good static workout could look like this: Chest press, pulldown, press, row, hyper extension and a leg press.

This workout is not for people with healthy bodies but for those who can not work out in a regular manner.

 

...

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Who Is The Strongest? - By Jim Duggan

Anyone who is reading this is interested in strength.  The building, testing, demonstration of strength.  In all its forms, categories, sub-categories.  For as long as man has walked the Earth, there have been tests, challenges, and contests devoted to the goal of physical strength.  Throughout recorded history, and even before, men ( and women ) have challenged themselves as well as others, all in the name of strength.  

     We all have our individual history of getting stronger.  All of us have started somewhere on our journey through the Iron Game.  For most of us, the journey is a labor of love, and never ending.  Once we begin hoisting the steel, it’s hard to stop.  Many of those reading this have competed in various strength sports.  Weightlifting, powerlifting, Highland Games, Shot-Put, Discus, there are numerous ways to test one’s strength.  There are myriad challenges, and over the years there have been no shortage of great performers and performances.  

     I can tell you right now how I first became interested in lifting weights.  It was the Summer of 1976, I turned twelve years old in July of that year, and I eagerly watched the Summer Olympics on television.  There were many great athletes and numerous outstanding performances.  Bruce Jenner winning the Decathlon, the USA Boxing team winning five gold medals, Nadia Comenici setting new standards in gymnastics, and the USA Men’s Basketball team winning the Gold medal ( after being cheated by the Russians in 1972).  

     But, by far, the most fascinating aspect of those Games was the weightlifting.  It was the first time I had ever seen weightlifting being contested, and even though I didn’t know the first thing about the sport, I couldn’t take my eyes off these men lifting huge weights over their heads.  There was even an American lifter who would defy the odds and win a silver medal.  Lee James, competing in the 90kg class surprised everyone took second, competing against one of the greatest lifters of all time.  Incidentally, Lee James recently passed away at the age of 69, his silver medal performance is still one of the most impressive feats by an American lifter in the last fifty years.  

     It was while watching the super-heavyweights on the last night of lifting, that really influenced me.  Vasily Alexeev won his second Olympic gold medal and, on his final attempt, set a new world record in the Clean and Jerk with 255 kg.  I was immediately hooked.  It wasn’t only his awesome lifting that captured his imagination.  It was how he was described by the various television commentators.  “The strongest man in the world,” was an appellation frequently used by the the announcers when describing the ponderous Russian.  Here he was, live on television, the strongest man in the world!

     Back then, it was easy to believe everyone on television.  When you’re twelve years old, you tend to be more gullible.  Today, I’ve become more cynical in my, ahem, middle age.  And, with the passage of time, there have been many strength athletes over the years who have been described as the “strongest man in the world.”  

     Not long after the Montreal Olympics, in the Fall of 1977, American television offered for the first time the World’s Strongest Man Contest.  There were ten athletes chosen from various strength sports ( although curiously there were no athletes from the Iron Curtain countries due to politics).  There were ten events, and the overall winner, Bruce Wilhelm, was an easy and deserving winner.  Now, by this time, Bruce had established himself as a world class shot-putter, discus thrower, amateur wrestler and Olympic weightlifter, so it should have come as no surprise that he would dominate that contest.  And the fact that he repeated the following year ( against tougher competition) demonstrates how great he was in all facets of strength.  

     Nevertheless, there were other people who were being touted as the “strongest.”  Superheavyweight powerlifters were approaching the 1,000 Lb Squat barrier, while the Soviet Union was still producing athletes who would dominate the superheavyweights in Olympic lifting.  Interestingly, each sport ( powerlifting and weightlifting) would claim that THEIR champion was truly the strongest man in the world.  Who was right?  Was it the powerlifters who were stronger or the Olympic lifters?  What about the WSM winner?  

     More importantly, IS there a way to determine just who is the strongest?  I remember years ago, reading an article by Dr. Ken Leistner where he stated that the strongest man in the world was living- and lifting- in relative obscurity in a suburban or rural setting.  His feats of strength were not being televised, nor reported on by the various strength “experts” who so proudly proclaim their own choice for the strongest man in the world.  

     As I have many time over the years, I tend to agree with Dr. Ken.  I don’t think there is one ultimate way to determine just who is the strongest.  While the WSM has expanded greatly over the years, and the events have become more challenging, there are still many questions.  And, some of the events, in my opinion, are not true tests of pure strength.  Throwing a keg for height, for example, is not a true test.  It obviously favors someone who is taller, and has longer arms.  Likewise, some of the other events.  And, naturally, having access to the various implements that will be contested is an advantage, too.  I remember competing in a strongman contest years ago where all of the equipment used for the contest was provided by one of the competitors.  Quite an advantage for someone to train with the very equipment that will be used for the contest.

     Another valuable opinion concerning the determination of who is the strongest came from a familiar source.  On February 8th of this year, we had our annual Bruno’s Health Club Reunion dinner at Domenico’s restaurant in Levittown, NY.  While we were breaking bread, the subject of strongman contests came up and Tom Tedesco came up with a short, to the point, answer as to how best determine who is stronger:  Combine the two Olympic lifts and the two Powerlifts in one contest and compare the aggregate of the five lifts.  Highest total wins.  

     Is this the ultimate way of testing strength?  Realistically, probably not, but it is better than most.  Very few people are proficient in BOTH the powerlifts and the Olympic lifts.  Just about every lifter has some sort of weakness or, at the very least, a lift in which he/she does not excel.  In that regard, it would seem like a fair way to determine who is stronger.  The lifting platform, like the world we live in, is not perfect.  I don’t think there will ever be an ultimate test of strength, but Tommy’s suggestion is close.

     I think that I should mention one thing, however, about Tommy’s idea of strength testing.  This is more in the line of a full disclosure.  Years ago, Tommy competed in a dual Olympic/Power contest.  He went 15 for 15.  You read that right.  He competed in two contests in one day and did not miss a lift!  I have never seen anything like that, before or since.  It’s hard enough to have a perfect day let alone have two in one day.  

     In a few days, Tommy will celebrate his 68th birthday.  Three years ago, on his 65th birthday, he performed 65 Clean and Jerks with 65kg.  This year he will do something even more impressive:  He will compete in the National Masters Weightlifting Championships in Valley Forge, Pennsylvania.  Good luck Tommy Thundeer!

The picture is from our Bruno’s Reunion Dinner.  From left to right:

Chris Newins, Bill Mannino, Bob Sailor, Tom Tedesco, Jim Duggan, Dr. Rich Seibert.

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The fixation of training four to six days a week - By David Sedunary

It has always amazed me how a person can weight train 4 to 6 days a week, lift heavy, be consistent, train to failure, give your bloody all, enjoy it and benefit from it. I don’t believe it can be humanly possible unless the person per se is a genetic freak, is putting into himself steroids, or growth hormones which enable that person to recover, and to be able to have the recovery ability and fortitude to keep it up week after week and year after year. They don’t last, they can’t keep up the pace, their body falls apart mentally as well as physically. They need a chemical aid, simple as that.

In my hometown gym where I train, I observe and take note, when a new person starts training, the instructors have them training 4 to 6 days a week.  They split their body parts at each work out and do at least 4 sets of each exercise use incorrect form and focus. Chest is standing cable pullovers, seated machine fly’s and a bench press a total of 12 sets none worked to failure.  Arms are tricep pushdowns, concentration curls and machine bicep curls again all 4 sets each, never I repeat never using good form and focus. In between each set 3 minutes rest and sometimes longer, which normally involves chatting on facebook, or talking or catching up on the local gossip, non-training talk using the mobile phone, and looking at themselves in the many mirrors.

There are different types of split systems, the most simple split system involves training four days per week. Here is an example: Monday, Thursday: chest, shoulders, upper arms, calves and abs. Tuesday Friday back, thighs, forearms, calves, and abdominal muscles. He is an example of six   days a week : Monday, Wednesday, Friday abdominals, chest, shoulders, upper back, forearms and calves, then Tuesday, Thursday, Saturday abdominals , thighs, lower back, upper arms, forearms and calves. Each muscle group is trained three days a week. 

It’s a known fact when we are in the gym, we break down the muscle tissue, it grows bigger and stronger during rest. The blood stream, which is like a river feed the muscle with nutrients. The blood should be full of nutrients, not chemicals or harmful substances, to replenish and encourage new growth, and tissue enlargement. Of course one needs adequate rest at least 3 to 4 full days of rest, that rest may encompass walking, or hard cardio once or twice a week, swimming or martial arts . But at least rest from weight training and breaking down muscle tissue.

At 71 years of age I am full of discipline, strength and vigor after 4 days of rest from my full body workout, and that is after 55 years of training twice a week , and at times every 5th day. Yet when I talk to people who attend and train six days a week, they lack enthusiasm, vigour, discipline and seem to me would rather be home making a cup of tea and watching the idiot box. Today after my workout a twenty one year old man came in the gym, “training full body “ I said to him, “no “ he said I am bored at home thought l would come to the gym and train my chest and arms. Why not full body I said. “That’s too hard not for me,” the young bloke said. Is he going to be training for health, strength, and longevity in 50 years’ time, I doubt it.

Everyone is in a hurry to attain the ultimate physique. The bloke who is in the gym 4 to 6 days a week say’s I got results training my arms twice a week if I train them 4 times a week with twice as many sets I should get twice the results lies, lies and lunacy. When you bench press, lat machine pull, dumb bell row, overhead press you work your arms. When you squat with 250 pounds on the bar and the bar is on your back shoulders blades back, your indirectly work your upper back and rhomboids, and all the other stabilizing muscles of the body, abdominals, hips , legs ,side obliques and lower back.

I appreciate the pressing need of the aspiring bodybuilder for fast muscular development. He wants the ultimate in size and muscularity and will do almost anything to attain his goal. My advice is: do anything but stop short of the total lunacy of overtraining four to six days a week, and drug abuse.  People who have taken doses of steroids and other chemicals permanently damage their health and in numerous cases have brought about untimely death.                                     

One would best achieve the finest results from training full body once every 4th day, or if you are younger than I every 3rd day. I am a prime example of a man in his early seventies who has trained since 16 years young. Four years ago I suffered a virus causing me to have an atrial fibrillation attack and heart failure, my heart rate went to 180 beats per minute and was irregular for 10 days, which could have caused a stroke. Six months after my wife whom I nursed and cared for, for 8 months died of cancer, and next my left hip needed to be replaced. I lost weight and muscle going from 187 pounds with a 36-inch waist to 165 pounds, and looking like death warmed up.

With the help of Bob Whelan, I now weigh 184 pounds with a 34 inch waist, I train full body every 4th day, and the three days in between I walk for 40 minutes twice and push the air dyne bike once,  hard for 30 minutes.  I eat over 3000 calories a day and 160 grams of protein. At 71 years of age I can do it training twice a week, so imagine what a viral, healthy younger person can do. Ask Bob Whelan he knows he has trained many a person building them into a human superman, training twice a week or twice every 7 to 10 days.

If you have any brains train full body twice a week, and stay well away from all harmful substances. If you train 4 or even 6 days a week you are living in the gym. My motto is getting in, get the work done and get out. Go home rest, eat big and nutritiously, stay away from alcohol and all drugs. It is a well-known fact if you want a long strong life, strength train in moderation, therefore twice a week, condition your heart and lungs and be strong mentally and spiritually.

What a recipe for success.

Don’t say ... Do!

Editors Note: Thanks for the kind words David. You did all the work. Great job!

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A Favorite Training Routine…..From Seventy Years Ago - By Jim Duggan

A sad fact of life is that very few lifters have a sense of history.  What I mean by this is that many people who train have little or no knowledge of those who have made their name in the Iron Game.  If it didn’t happen within the last ten years, then it didn’t take place at all.  It’s human nature to forget the past, and the world of physical culture is no exception.  

     I always felt that anyone who aspires to be a trainer or strength coach should have a thorough knowledge of the history of weightlifting, and the people who made that history.  It should be a requirement that names like John Grimek, Bob Hoffman, Andy Jackson, and John Davis- to name just a few- be the subject of extensive study.  Now, I seriously doubt if any exercise physiology or science course will follow through on these recommendations, but what’s wrong with asking a personal trainer if he/she knows who Norbert Schemansky is? Or Professor Attila?  If a self-proclaimed “expert” doesn’t recognize names like Tommy Kono or Paul Anderson, then do you really want to put your faith ( and money) into someone who is blissfully ignorant about the glorious history of weights and strength?

     Another name to add to those already mentioned is Sigmund Klein.  I would hope that anyone who is reading this would be familiar with one of the pioneers of the Iron Game.  His Physical Culture Studio was one of the most famous gyms in the country, and he stayed in business until he was in his seventies.  What I will discuss today is a routine he wrote for the November 1953 issue of Strength and Health magazine.  

     This is not simply a cookie-cutter article on how to get bigger or stronger.  The routine he wrote about nearly 70 years ago was actually one he had first used twenty years prior to that.  In other words, the routine I will describe is nearly 90 years old.  It is not designed to increase your Squat, Bench Press, or Deadlift.  It will not pump your arms, and it is not designed to help you play football, or increase the distance on your best discus toss.  But it will give you a full-body workout, and will not take a lot of time.  You will be doing, for the most part, basic exercises designed to hit the large muscle groups.  Interestingly, Sig uses a term that I have never seen used before.  Perhaps it was common back in the 1950s, but I have never seen the word “muscle culturist” before I read this article.  I guess it is similar to physical culturist, which itself is a forgotten term in today’s world of weights.  I like the term “strength athlete,” when it comes to describing those whose goal is greater strength.  It is a way of differentiating between those who lift with a purpose, and those who pump and tone.  Maybe we can start a new term like “Strength Culturist?”  

     Here is a list of exercises that comprise the workout.  It may seem like a lot of movements, and it is, but you are only doing one set of each movement.  The routine took Sig and his partner just over an hour to complete, this included an short interval to talk to Warren Lincoln Travis, who had stopped by Sig’s gym to visit ( Warren Travis is another name to conjure for those who appreciate Iron History).  So, here is one of Sig Klein’s favorite routines:

1. Two Arm Curl

2.  Lateral Raise

3.  Side Bends

4.  Alternate Forward Raise

5.  Side Bends

6.  Military Press

7.  Deep Knee Bend

8.  Alternate Forward Raise

9.  Tricep Pushaway, leaning forward

10. Chinning the bar

11. . Wrist Roller

12. . Leg Curl

13. . Press-up to handstand

14. . Criss-cross with DBs standing

15. . Criss-cross with DBs lying

16. . Alternate DB Pullovers

17. . Leg Raise

18. . Parallel Bar Dips

19. . DB Curls

20. . Leg Press

21. . Neck Exercise

22. . Squats on Roman Chair

23. . Tiger Bends

Most of the exercises are self-explanatory and are still in use in most gyms.  The “criss-cross” movement is one that I don’t normally do, but is relatively simple to perform.  For the “Press-up to a handstand,” I would substitute something similar for the upper body ( unless of course you are proficient in acrobatics).  Also, since I don’t have a Roman chair and don’t know how to do squats on them, I simply substituted weighted step-ups.  As for Tiger Bends, instead of trying to learn the movement, I simply did a set of Hindu push-ups.

     I am speaking in the first person because I have actually tried this routine a couple of times since the beginning of the year. The first day I used it, I was in the mood to lift, but my back and hips were still sore from my previous deadlift workout.  Instead of just simply flagging the workout, I decided to do something.  

       The hardest part is moving from one exercise to another and having the various barbells and dumbbells in place without having to move things around.  Even so, there is little time wasted since you perform each movement one after the other.  The rep range that I used was 15 reps per movement, which is the same number of reps that Sig and his partner used back in the day.  Incidentally, it took me about an hour to complete the workout from start to finish, and I didn’t even have Warren Lincoln Travis stop by to interrupt my session!

     It’s also worth noting that exercise number 20, Leg Press, represented something entirely different back in Sig’s day.  There were no leg press machines, so the way most persons performed the movement was to balance a barbell on their feet while lying supine on the floor.  If you feel like going “old school” and balancing a loaded bar on your feet, then go for it.  But I highly recommend that you utilize one of the modern leg press machines that are available today.  As Billy Joel once proclaimed, “ The good old days weren’t always good.”  This definitely applies to the performance of the leg press.

     I’d like to repeat that this is not a routine to use if you are preparing for a powerlifting contest or strongman meet.  But if you would like to have a change of pace while at the same time getting in some quality work for the entire body, it might be worth your time to try to emulate the training of Sig Klein.

   

  

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GARAGE GYM TRAINING – By P.J. Champagne

I first put my hands on a set of weights at the age of 15 doing basic weight training downstairs in the cellar of my parents’ home and then relocating to the back-patio area during summer vacations from school.  I put a lot of miles on the 110lb. plastic coated and cement filled weight set and weight bench rated at about a 300lb capacity.  Ultimately, I replaced this with a 110lb. York steel barbell set and recall getting an EZ curl bar for Christmas one year.  I grew up in a very small town with no gym and no means of transportation to travel to even the nearest one.  Nope, home gym training was how it all began for me.

Taking an immediate interest in weight training, my home gym venue continued for a number of years until I first joined a commercial gym in my late 20’s.  With a few more resources available, I still focused on the basic exercises with the occasional fluff added in.  However, during this time, I did not know what I was missing.  Over the years, it seemed like the commercial gym route was the most feasible as my life schedule changed.  However, once the COVID-19 hit, my gym at the time went out of business.  Little did I know that my commercial gym days were behind me.  It was back to the way it all began for me.

Initially disappointed as I enjoyed the spacious area of the gym that allowed me to do more functional exercises; farmer carries, sled pushes/pulls and sandbag carries, I had a Plan B in the works for those times when I could not get to the gym before it closed as I’ve always been a late evening person for training.  Back home, I had an Olympic weight set, a few dumbbells and would periodically make a few purchases of different implements that I became curious about as a result of reading more about functional training.  It was during this time, that my old school training interest really took off and continues to build.  I love the nostalgia of how the old timers trained with basic functional movements.  With that, my arsenal of resources has multiplied enormously which has resulted in my current training venue.

Being a big believer that “without your health nothing else matters”, and continuing to train all natural and having just turned 57, I have set up shop in my garage gym.  With dimensions of 11’W x 20’L and 14’H ceiling, I’m in my place of solace.  Opening and closing hours are strictly at my discretion.  Filled with atlas stones, natural stones, anvils, kegs, sandbags, bumper plates, horse stall mats and miscellaneous implements, I have everything I need.  The investment has been well worth it.  It has become my self-insured health plan.

After 42 years of training and seeing various commercial gyms over the years, garage gym training is where its at today.  The garage gym has allowed me a venue to do many functional movements with implements that are hard to find elsewhere.  I’ve learned a lot about the old-time strongmen and other iconic figures and how they used to train and have parlayed that into my own new approach.

I’ve always looked forward to my next workout, but now I can’t wait to open and raise that garage door!

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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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