INTRODUCING HARDGAINER 2.0 - By Bob Whelan

Great News! Hardgainer magazine is back as a monthly in digital format! It now goes by the name HARDGAINER 2.0.  I wrote for the original Hardgainer from 1994 to 2004 and I'm back. I will be a regular writer for Stuart again. For more information and to sign-up go to Hardgainer.com

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Enthusiasm - By Jim Duggan

           " If you aren't fired with enthusiasm, you will be fired with enthusiasm."   

     The above quote is from legendary football coach Vince Lombardi.  While he was not referring to lifting weights, as we will see, enthusiasm can mean different things to different people.  The dictionary definition of enthusiasm is "intense and eager enjoyment, interest, or approval."  "Enthusiasm" is also the title of Bob Hoffman's editorial from the June 1967 edition of "Strength and Health" magazine.  Mr. Hoffman offered his own definition of the word:  "A wholehearted devotion to an ideal, cause, study, sport, hobby, or pursuit."  Any way you wish to define the word, it is indeed a desirable trait to possess if you are working out.  On the other hand, if you lack enthusiasm for training, then your workouts will suffer.  

     Maintaining training enthusiasm can be a challenge, especially for older trainees.  Now what exactly constitutes "old" is open to interpretation.  There are people in their seventies and even eighties who have the same passion for training as they did when they first started out.  There are also folks in their twenties and thirties who have seen their joy of training steadily wane.  

     All people have demands on their time.  Family, work, and school are among the most important priorities.  Making a living, and putting food on the table are certainly important.  However,  there is always time to exercise.  It's simply a matter of arranging your time so that you can accomplish what you set out to do.  

     If your goal is to become bigger and stronger, then you should develop a plan that will help you achieve your goal.  Come up with a workout schedule, and STICK TO IT!  Do not skip workouts.  Push the poundages, eat sufficient quality food, and make sure you get adequate rest between workouts.  If you wish to lose weight and get leaner, simply plan your meals accordingly with the goal of consuming fewer calories than you burn each day.  Again, do not miss workouts, and make sure you get sufficient cardio work in during the week.  Whatever your training goals are, if you really wish to achieve something, then you must have the discipline to do whatever it takes to reach those goals.  If you thoroughly enjoy your workouts, and have a passion for training, then no sacrifice is too great.  

     In his editorial, Mr. Hoffman mentions his over forty years of lifting weights.  At the time, he was 69 years old.  In a few months, I will turn 57, and I have been lifting weights for over forty years.  From the moment I first wrapped my hands around a barbell, I have thoroughly loved lifting weights.  I'm very fortunate that my enthusiasm has not diminished at all over the years.  Even today, there is nothing I look forward to more than "hoisting the steel."  As well as the occasional stone, or anvil!

     Perhaps the greatest advantage to enjoying training is that it keeps us "wanting more."  I never view a workout as something that I have to do, but rather something that I want to do.  I've never thought "Damn, I have to lift today."  I'd hate myself if I had that sort of attitude.  I always view my workouts with following thought:  I get to lift today!  We are all fortunate to be able to lift weights and challenge ourselves.  We should never take anything for granted.  

     About twenty-five years ago, I had the opportunity to have lunch with a guy who was a personal trainer.  This guy was a proponent of the "Super-slow" method of training, which was popular at the time.  I've never been a fan of the whole "super-slow" thing, but to each his own.  Anyway, during the course of the meal, this guy asked me if I enjoyed training.  I thought it was an odd question, especially coming from someone who made his living training other people.  I responded with a resounding "Yes, I love lifting weights!"  Believe it or not, this guy actually admitted to me that he hated working out.  He said that lifting weights was, to him, a means to an end.  I couldn't believe what he was saying!  I couldn't imagine him being an effective trainer.  How can you possibly help other people develop a passion for training when you admit that you hate it?  

     In his editorial, Mr. Hoffman states the following:  "Enthusiasm is a little spark of celestial fire.  Without it you cannot succeed."  The very best trainers and strength coaches have that spark.  Dr. Ken Leistner had it.  So does "Maximum" Bob Whelan.  When I used to train at Iron Island Gym, the energy and enthusiasm in that place was palpable.  The atmosphere was inspiring to anyone who walked through the door.  I've often stated that if you couldn't get motivated at Iron Island, then you should be embalmed.  

     I'd like to finish this article the same way Mr. Hoffman finished his editorial fifty-four years ago:  "With each passing year, I have been more enthusiastic about weight training and weightlifting for there is such endless proof of its advantages.  For your health's sake, be enthusiastic!"

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Squats and Records - By Jim Duggan

     While looking through the August 1971 edition of "Muscular Development" magazine, I came across an article that caught my attention.  The title of the article was "How Low is a Full Squat," and it was written by Paul Brock.  The opening words of the article are as follows: "Confusion surrounding the involvement of what constitutes a Full Squat has, over the past few years, baffled many enthusiasts." What I find interesting is the fact that, nearly fifty years later, that question is still valid, and deserving of an answer.  And, thanks to the increasing number of videos- and the accompanying proliferation of "world records" - the answer to the question of what constitutes a legitimate squat will remain unanswered.  

     It seems that every week, somebody is posting a video of what is claimed to be a "world record" in one of the three powerlifts.   Most of these videos follow a similar script:  A steroid-bloated lifter, wearing the latest suit, wraps, and other equipment, is surrounded by his posse of "gym bros. " He  approaches a loaded bar. As the yelling, screaming, and chest-bumping reaches a crescendo, the lifter performs some variation of one of the Powerlifts.  If the lift in question is a Bench Press, he'll bounce the bar off his chest, and once he gets it about halfway up, his spotter will grab the bar to complete the lift.  If it's a Deadlift, he'll approach a special deadlift bar (designed to bend easier to assist in the initial pull off the floor.) Of course, he'll be wearing lifting straps. And once he gets the bar to his thighs, he'll rest the bar on his thighs and "hitch" the bar up to completion.  Naturally, he'll intentionally drop the bar (gotta make a lot of noise!) In both cases, he'll receive congratulations from his friends on setting a "record."  

     Luckily, most people who have been around the "Iron Game" will not take these exhibitions seriously.  Since most of these "records" are set in a gym, and not under contest conditions, they are mostly a source of amusement.  However, sometimes, these "records" are performed in what is described as a contest. 

     Recently, I had the pleasure of watching a video of a contest where a "world record squat" was performed.  I use quotation marks intentionally, since any impartial observer who witnessed this "record" would have described it as a joke.  To summarize the video, a super-heavyweight lifter approaches a bar loaded to 1,300 Lbs.. Naturally, a monolift is used, so the lifter doesn't have to go through the effort of racking and stepping back with the weight. As the lifter begins the lift, he lowers his body and performs what appears to be a partial squat of some sort. It definitely wasn't a half-squat. Maybe, if we want to be generous, we'll call it a quarter-squat.  Maybe. In any event, he receives three white lights from the judges and, voila, a new world record!  Now to be fair, I don't know if this was a sanctioned contest, or even if the "judges" were card-carrying referees.  If they were they should have their referee cards revoked.  

     Obviously, anyone who's been around the sport has seen their share of spotty judging.  Years ago, at a national meet, I witnessed a well-known lifter/coach/guru compete.  I was directly behind the side judge during the squats.  Each one of his squats were the same:  Feet a mile wide, bar halfway down his back, and depth a good 3"-4" above legal.  Nevertheless, he received nothing but white lights because he was a "big name" in powerlifting. 

     For years, the official rules dictated that for a squat to be legal, the lifter had to bend the knees until the surface of the legs at the hip joint were lower than the tops of the knees.  Naturally, powerlifting, much like the world we live in, is not perfect.  Referees can make mistakes.  But intentionally allowing bogus judging to take place does a disservice to everyone involved. For example, take a lifter who enters a contest and has all his attempts passed ( even when they are not legal lifts.) Maybe he's friends with the judges, meet director, etc.  So, his bogus lifts are passed, and he has new PRs, maybe he even set a "record." Several months later, he enters a legitimate meet, with strict judging. He will bomb out and  embarrass himself.  Lowering the standards, throwing out the rule book, and allowing an "anything goes" approach has ruined what was once a good sport.  

     Sometimes, when I watch these videos, I am reminded of Bruno's Health Club.  Those of us who trained there were fortunate to learn the correct way to perform the lifts.  Squats were done with depth to spare, Bench Presses were done with long pauses, and Deadlifts were done cleanly and correctly.  Maybe none of us ever set a "world record," but we never bombed out of a meet, either.  

     Another thing that comes to mind when I see these bogus video demonstrations is the memory of Rudy Sablo.  For those of you who aren't familiar with Mr. Sablo, he was a world record Olympic Lifter, coach, administrator, and AAU weightlifting chairman.  I only met him once, at an olympic meet at Dr. Ken's Iron Island Gym in 1992.  Anyway, Mr. Sablo was known as one of the very strictest judges around.  "Red Light Rudy" did not tolerate rules infractions, and he did not suffer fools.  But, if you had a lift passed by Mr. Sablo, then you knew it was legitimate in every way.  He was one of the most respected figures in weightlifting. On a side note, Mr. Sablo was a New York City firefighter after serving in WWII. In fact, after, after the 9/11 terror attacks, Mr. Sablo, like many retired firefighters, showed up at the WTC site and volunteered his services to assist in the search for victims.  A remarkable man. It's not difficult to imagine how he would react to these "video records."

     The accompanying photo is of two of the best squatters I've ever known. Tom Tedesco is being spotted by Larry Licandro.  Tommy will be celebrating his 66th birthday later this month.

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Training and Eating in the Sunshine State - By RJ Hicks MS, CSCS

I arrived in the outskirts of Hudson, Florida around 8 am to meet with “Maximum” Bob Whelan. This was the third time I had come to visit Bob since my mother lives so close to him now. It is always a great time to visit Bob as we can talk about anything for hours and we both love to eat.

Bob met me at a door with a big smile and greeting, telling me to come on in. Walking into Bobs living room is like walking into a physical culture museum. He has a massive bookshelf on the right as soon as you walk in with 100s of old books and magazines from the greatest names in physical culture. He has 8 original Sandow books, over 35 Bernarr MacFadden books, all of the original Bob Hoffman books, the original Super Strength by Alan Calvert, the Original Keys to Might and Muscle by George Jowett and the original Way to Live by George Hackenschmidt and many others. Below the books he has most of the “Strength and Health” issues between the 30s-60s, tons of Peary Rader's "Iron Man" and all of the “Muscular Development” from the first issue all the way up to the early 70s. To add on to the impressive list he has tons of Iron Master, Hard Training, Dinosaur Files and a complete collection of the original issues of Hard Gainer. Sitting on top of the massive bookshelf are three replica globe barbells and dumbbells produced by Osmo Kiiha and a HEAVY cast iron globe barbell resting on the floor. Osmo told Bob the only person who bought more than him is Kim Wood whose whole house is said to be an impressive Iron Game museum.

After looking through many of the old magazines and books, talking about the sports being showed on ESPN and my upcoming trip to Cape Cod, we were ready to fuel up on some good breakfast. One of Bobs favorite spots for breakfast is Rams. Bob seemed to know everyone in the joint, introducing me to people left and right. We both got omelets filled with meat and vegetables that were delicious. I made sure to eat my breakfast potatoes and a few pieces of whole wheat toast to ensure I had enough energy to train when we got back to Bobs place.

Bob no longer has all the machines and free weights that were at Whelan Strength Training. During his most recent move I was lucky enough to buy his best machines he originally held on to after retiring his gym in Washington, DC including his prized possession the Athletic Edge squat machine. Now Bobs equipment is exclusively free weights, due to size restraints. Free weights give Bob the most versatility to train his whole body versus a big machine that has only one purpose. When you move into his bedroom to the right of the bed is a Promaxima chin/dip assist machine. This is an awesome machine and free weight, as it gives you the option to do dips and chins assisted by adding weight to the counter balance arm. To the right of that a few feet over you’ll find an old school Stairmaster from 1993, right by the dresser that still works perfectly! The rest of the equipment is located on his back porch (called a linai if you are resident of Florida). Wedged into the back porch, Bob has everything you need to have an awesome workout. The room is filled with some of the best free weight equipment I have ever seen. Bob has several thousands of pounds of York plates, to include a pair of Iron Island gym plates from Dr. Ken. They look lavender, but Bob was quick to jokingly tell me that Dr. Ken called that color Iron Island purple. He has multiple York olympic bars, a heavy-duty power rack, a black onyx EZ curl bar, 2 sets of adjustable Olympic dumbbell handles (including a custom-made pair made for him by Bob Hise), a powerlift trap bar which Drew Israel and Bob Whelan agree is the best trap bar made, a heavy-duty adjustable bench made by Jim Sutherland suggested by Dr. Ken and Drew Israel to purchase back in the 90's, a neck head strap chain, a power lift safety squat bar which is awesome for squatting and performing good mornings, and several grip training devices from Ironmind.com.

The workout started with weighted dips, I move smoothly into the descent and paused before I fired up through the concentric position. Bob was yelling at me to drive up harder each repetition as fatigue built in like a drill Sergeant because he knows I like the tough coaching. When I got to 9 my chest felt like it was going to explode, but Bob encouraged me to get two more before I was completely unable to budge on the 12 rep. Next up were chins, palms facing away from me. We put a small weight on the counter balance to so that I could achieve 20 perfect repetitions. It did not become difficult till around 15, but at the completion of the set my upper back, arms, and grip were fried. We moved into the porch to finish the rest of the exercises. The periods between exercises are not too long, but we were not rushing between exercises to create a cardiovascular effect. We were focusing on building strength by handling the heaviest amount of weight I could use for the target number of repetitions.

Up next was dumbbell chest presses on a slight incline. Heavy dumbbells become difficult to use because of the energy it takes to get the into position, but just recently Bob purchased a dumbbell spotter rack which fit into his power rack perfectly which allows him to rack and un-rack dumbbells just as if he was barbell benching.  After the chest presses, we moved to the bed room for bent over rows. Most people do not do bent over rows correctly which is why they can be so dangerous for your lower back. I was instructed to take a wide stance and to really bend my knees. My back was flat and just above parallel. There was no jerking or heaving the weight up. I pulled the bar as hard as I could into my upper abdomen and paused before the decent on each rep. The risk of hurting yourself this way is extremely low when the barbell row is practiced like this and the amount of upper body muscle used is much greater. After a short configuration of the power rack, I used the power lift safety squat bar to perform good mornings. This bar is fantastic as it allows a lot of people with lower back problems to squat with no pain at all. Similar to the barbell row I am instructed to take a wide stance again and to really bend my knees when I perform the good morning. The safety bars are set up to catch me as I hit parallel in the good morning. Each repetition is done smoothly for 10-12 reps to earn a hard effort, but stopped short of failure to avoid any unnecessary risks of injury to the lower back. After the good mornings it was on to the seated military press and upright rows to round out the upper body training. I enjoy doing upright rows with a strap similar to how Kim Woods explains he has his players use in “Hard Training” rather than a barbell. The upright row might not agree with everyone’s shoulders, (don't pull the weight all the way to the chin), but is a fantastic upper body exercises that is often overlooked. Last up was trap bar deadlifts with the power lift bar. This thing is a beast, it weights 100 pounds without any plates, has three revolving grips between 1.25 and 2 inches and is constructed to where the plate horns are higher than normal so the plates never touch the ground, this makes it a breeze to load plates on to it. We decided to use the medium grip handles for one set of 20 repetitions with a dead stop between each rep. This is extremely tough on your legs, grip and cardiovascular system when you use a heavy weight. That is why we saved it for last. If this was the first exercise I did, many of the exercises following would have suffered in performance since I would have been too fatigued to give a great effort on the rest of the movements.

The workout sequence in total was-

Weight dips

Chins

Slight incline DB press

Barbell row

Good mornings

Military press

Upright row

Trap bar deadlift

After a short rest

20 minutes interval on the stair master

After the workout we headed to Bob favorite BBQ spot for some ribs, green beans and potato wedges. We don’t always eat like this, but after a hard workout and when visiting good friends, it is a real treat! No scraps were left to spare.

It is easy to look back and count the many lessons I have learned over the years from Bob Whelan when it comes to training. I now know that having a goal going into each training session is more important than a magical number of sets, repetitions or percentage-based calculations. I understand that there is no difference in the tool you use whether it be a barbell, dumbbell, or good machine as long as they fit you and can be used safely and progressively. I realize that there is no one correct way for sequencing a workout. You do not have to do legs first, or have the bench press be the first major upper body exercise. Instead, you should manipulate the sequence to your advantage. Lastly, I now know there is no one exercise you must do just because everyone else is saying so. If you cannot squat find a good squat machine or leg press like Pendulum or Hammer. If barbell benches hurt your shoulders try dumbbells pressing. If you do not like straight bar deadlifts, but like the trap bar, use the trap bar. There are no hard-set rules to strength training, just be sure you are training natural, hard, safe, and progressively.

 It is always a blast to visit Bob, I look forward to the next visit!

Great article RJ! I always look forward to your visits! 

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Stones and Snow - By Jim Duggan

     One of the many advantages of living on Long Island is that you get to experience the changing of the seasons.  The optimism of Spring, the warm, lazy days of Summer, the crispness of Autumn.  And then there is Winter.  Short days, plunging temperatures, and, usually but not always, snow.  

     Growing up, I enjoyed the snow just as much as most kids.  A good snowstorm usually brought with it the highly anticipated "snow day."  A day off from school which meant sled riding at the local park, and having to shovel snow. Not necessarily in that order.  Today thanks in part to the pandemic and distance learning, I suppose snow days are a thing of the past.  Anyway, back to the snow, a few days ago the New York area was hit with a large snowstorm which dumped about 14" of the white stuff on the ground.  And, of course, with the snow, we were bombarded with the usual warnings of the hazards of shoveling the snow.  Every television newscast, radio station, and local news channel advised people to "Not overdo it," or "don't exert yourself," and the ubiquitous "lift with your legs."  

     Now, I want to be candid and state that there are certain people who definitely are at risk, when it comes to shoveling snow.  And, for these people, the risk is very real.  Being in cold weather requires a longer time for our bodies to warm up.  Additionally, being exposed to cold temperatures causes our arteries to constrict. This is not a good thing, especially when your heart and muscles are working hard.  In other words, if you are at risk for developing heart disease, or if you currently have some type of cardiac issues, then you should definitely avoid shoveling snow.  Usually, these are people who are inactive, and lead sedentary lives.  So, if you haven't lifted anything heavier than a fork, and have spent most of your spare time parked in front of a television, then heed the warnings and do NOT attempt to shovel snow.  

     I would guess that most people reading this are active, healthy and, like most people who are serious about lifting weights, enjoy a challenge.  Most of us will not be afraid of a little snow. Or even a lot of snow.  And the prospect of a little outdoor physical activity will be a challenge that we readily accept.  And while snow shoveling will never replace a heavy lifting session, you can definitely get a good workout while clearing the sidewalk.  

     Recently, while speaking to my friend Steve Weiner during the storm, we agreed that stonelifting is good for shoveling snow.  Steve made a very good point when he stated the following: "Not many guys in our age group will even dare shovel.  This does not speak well of the physical condition of people as a whole."  Truer words were never spoken.  After many years of countless sessions of hoisting stones, neither of us was tired after having to shovel several times throughout the duration of the storm.  

     Does this mean that one has to be a stone lifter in order to be able to clean out after a snowstorm? Of course not. Although it definitely wouldn't hurt! But in all seriousness, it is important to remember that the type of training you do, and the movements you include in your workouts, will determine the type you will develop.  Pumpers, toners, and other misguided trainees who don't train hard, will have a hard time after any snowstorm. Actually, they will have a hard time with any sort of physical challenge.  Let's face it, pushdowns, cable crossovers, and other chicken exercises will never develop real, main strength.  No matter how "pumped," "jacked," or "buff" they may be.  

     Hard, heavy, full-body workouts, using the basic movements will not only make you bigger and stronger, they will give you the kind of strength that will stand up to any physical challenge.  Squats, Deadlifts, Presses, Bent-over rows will build a body that make shoveling snow seem like a walk in the park.  Do you honestly think that a person who regularly does high-rep Squats will have a problem with a foot of snow on his sidewalk? Or someone who has been doing heavy Deadlifts for years? If you regularly include heavy sled work, or lift heavy anvils, a day of hard, physical labor will be a breeze.  And, the following day, you will not be "wiped out" from a day of physical exertion.  You'll be able to bounce back and probably not even need to miss your next Deadlift session. Unless the roads are impassable and you can't make it to the gym!

     So, with another month or so of Winter still ahead of us, don't be afraid of having to pit your strength against the elements.  While the gym may be closed, you can still get a productive workout, secure in the knowledge that years of heavy lifting on the basic movements will have strengthened your entire body for the challenge ahead.  And, as an added bonus, you will NOT have to use one of those gimmick "back saver" shovels with a special handle to protect your back.  So, in the immortal words of Dean Martin: "Let it snow!"

     

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Motivation and Muscle - By Jim Duggan

      "I could never understand why some people have to be motivated."

     The above quote is from Hall of Fame Football player Jack Lambert. During the interview from which this quote was taken, he was referring to pampered athletes and the lack of pride in professional athletes.  But he could easily be talking about most people who attempt to begin a weight-training program. Over the years, Mr. Lambert has been quoted numerous times, and a Google search can provide a list of witty, yet pertinent, observations. However, one of my favorite quotes came from an interview that Mr. Lambert did back in 1982. He was asked about the drug problem in sports, and the subject of drug dealing came up. 

     "All drug dealers should be taken off to the public square and hung by the neck until the wind whistled through their bones." Amen, Jack.

     Back to motivation, and the subject of this article.  Traditionally, the beginning of a new year is a time to make resolutions and set goals for the year ahead.  Usually, January is a busy month for most commercial gyms.  People who have neglected their workouts come to the gym in waves, usually inspired by their New Year resolution to exercise, lose weight, get in shape, etc.. And, predictably, most of these people give up on their goals within the the first few weeks.  By February, most gyms are as empty as they were in December.  And most people, who only weeks before were proudly trekking to the gym, are now home, sitting on their aspirations. 

     However, with the current pandemic, many gyms have been empty for reasons other than lack of motivation. Many gyms are still closed and, unfortunately, some will never reopen. Either because of restricted hours, or social distancing concerns, more and more people are stuck at home.  Many people are training at home.  And the companies that make exercise equipment are taking advantage of that fact.  Everywhere you look, there are exercise devices, machines, apps, and other gimmicks.  Many of these gadgets are designed to fit into a small space, which makes a lot of sense since many people are stuck in a small living space, with limited room for a lot of equipment.  There are literally "mirrors" with an interactive ability to provide a "trainer" to help analyze your form, count reps, and "inspire" you.  These cyber trainers are supposed to be a replacement for the real thing.  I realize that I've asked the following question before, but it's worth repeating: Is a personal trainer necessary?

     Most "trainers" are nothing more than rep-counters, and cheerleaders with nothing more than an online certification to differentiate them from the average resolutioners that walk through the door of any commercial gym in January.  If someone is genuinely serious about getting bigger and stronger, then they don't need someone to count their reps, or cheer them on. Now, when I use the term "trainers," I am not referring to qualified strength and conditioning specialists who have an academic background in exercise physiology, kinesiology, or some other related field. I'm talking about the man or woman who takes an online course and is now "certified." Certified does not necessarily mean qualified.  If you are completely new to weight training,  and feel the need for instruction, seek out a strength and conditioning specialist with an academic background.  They may be more expensive than a "trainer" from a commercial fitness chain, but in weight training, as in life, you get what you pay for.  

     As for getting motivated, my opinion is if you need to an interactive "mirror" to get inspired, then there is something wrong. Instead of an expensive, electronic trainer in a mirror, why not just look into a regular mirror. An honest look in the mirror will provide you with all that is necessary to improve yourself.  That is the only person who can truly motivate you. That is also the only person with which you can compare yourself.  And, it is also the one and only person you can not fool.

  If you truly want to get bigger and stronger, and improve your health, then you will do whatever it takes to make it work.  Forget the muscle magazines, fancy gadgets, gimmicks, and fads. A year from now, many of these "breakthroughs" will be relegated to the junk heap of failed exercise gimmicks. A sensible weight training program consisting of hard work on the basic exercises, performed two or three times per week, adequate rest and recovery, and sensible nutrition will lead you on the path to Strength and Health.  

     A few years ago, I had ordered a barbell set from York Barbell for my nephew. Within a couple days, the equipment arrived, which wasn't surprising since their service has always been excellent. But the interesting thing was that, included in the weights, was the York Barbell and Dumbbell Courses 1-4.  The original courses illustrated with Steve Stanko and John Grimek.  Imagine that! The same information that has been building bigger and stronger bodies for decades is still being disseminated.  No fancy gadgets, no apps, no bull. Just sensible information. Combine that with a desire to get stronger and that's all the motivation you need.

Editor's Note: Great article Jim. I could not agree more about personal trainers and certifications.      

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Power Rack Training Without A Power Rack - By Jim Duggan

      " Nothing will work you as thoroughly as power rack training."  

     "I have never witnessed physical decline or defeat when a trainee incorporates power rack work into his training routine."

     These two quotes are from "The Development of Physical Strength," by Anthony Ditillo, written in 1982.  Power Rack Training has been around for a long time, and has been used by just about every serious lifter at one time or another.  A Power Rack allows for the use of partial movements in complete safety.  The heavy poundages that partials allow you to use will stimulate strength gains not only in the muscles, but also in the ligaments and tendons.  In order to build great strength you must you must use heavy weights, and partial movements are a great way to utilize heavier poundages.  Powerlifters, Olympic Weightlifters, and serious strength athletes from all walks of the Iron Game have benefited from using heavy partials.  

     What if you don't have access to a power rack?  Most serious gyms, while few and far between, usually have at least one heavy-duty power rack.  Even some of the "chain gyms" have a rack, although few of the clientele use it correctly.  But in these challenging times, when many gyms have been forced to close, many lifters no longer have access to a power rack.  Therefore, the use of partial rep training is out of the question, right?

     The answer to the above question is a resounding "No!" There is a solution to every problem. As Clint Eastwood told us in "Heartbreak Ridge" the solution is simple:  Improvise, adapt, and overcome. 

     A while back, while training with my friend, Steve Weiner, we did partial Trap Bar Deadlifts. The interesting part of this was that we didn't use his power rack.  Instead, Steve had two large manhole covers ( over 200 Lbs. each) with 2" holes drilled into the center to fit onto an olympic bar.  This was the first time I had tried partials with a trap bar, but it would not be the last.  Incidentally, it was the first time I had ever used manhole covers as exercise equipment.  I don't suppose that I will ever see them in any other gym.  Mr. Weiner is one of the few for whom manhole covers are considered exercise plates. On an unrelated note, for any persons reading this who were raised in the City, I use the term "manhole covers" advisedly.  "Sewer caps" is the vernacular used by city residents.  My apologies for any confusion!

     Since March of this year, I have done most of my training at home.  Since I have neither a basement, nor a garage, I have had to become "creative" with my workouts.  In a previous article, I wrote about the thick-handled trap bar that I purchased from eliteFTS.  It is one of the best training investments I've made.  It combines two great things:  thick-bar training with a trap bar.  However, lacking a power rack, as well as manhole covers, I couldn't do partials.  But, again thanks to Steve, I found a solution to the problem.  There is a way to do partial reps without a power rack, all in the comfort of my living room:  Wagon Wheel Pulling Blocks.  I recently purchased a pair from Titan Fitness.  These plates weigh 45 Lbs. each, and are 26" in diameter, which means that the bar will be starting from just below the knee.  Because of their height, they allow you to do partial  Deadlifts, and other pulling movements.  Shrugs are also much easier from the increased height.  They can even be used for partial Bench Presses off the floor.  I've only had these plates for a couple months, so I have only just begun to these plates to their fullest potential.  In short, you can do a variety of power rack movements, with the exception of Squats, of course.  

     As for my own personal training, I am currently Deadlifting once every eight days.  Obviously,  this is not engraved in stone, as sometimes the interval between Deadlift workouts can be less, or more, than eight days.  Depending on my work schedule ( which varies every week), or, more importantly, how I feel, being flexible plays a big part in training success.  It is increasingly important to recover sufficiently between workouts as you get older.  Even younger trainees can benefit from listening to their bodies when it comes to trainjjng frequency.  Adequate recuperation is crucial for drug-free lifters.  

     The bane of drug-free trainees is overtraining.  This is why so many people who try to follow the bogus routines of the so-called champions fall flat on their faces.  If they don't overtrain physically, they will surely burn out mentally.  Too much volume, and not enough recuperation between workouts have caused many beginners to lose interest and quit.  Two, or at most three, full-body workouts per week are more than enough to get bigger and stronger.  

     If, for whatever reason, you are unable to get to the gym, there are options available to enable you to train at home.  While there might have been shortages of home exercise equipment at one point, the general public doesn't like to be pointed in the direction of heavy workouts. There is good, heavy-duty equipment available out there.  Combine that with a solid training routine, and a determination to succeed,  and you will be able to get bigger and stronger in the face of adversity. And in the comfort of your home!

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We Lost One Of The Best in Bradley J. Steiner - By Bob Whelan

Way back in my early years of training, I had a framed article written by Bradley J. Steiner on the wall. I bought several of his books and always loved reading anything he wrote. He was one of my earliest inspirations, a role model and a mentor. He always preached truthful, sensible training. No gimmicks. He was strongly against the use of steroids. It was a thrill for me to have one of my earliest inspirations to eventually become my friend. He was a guest on my podcast twice and he contributed a chapter to IRON NATION too. He also contributed several articles to NaturalStrength.com.

Brad was a world-renowned expert in two separate fields: strength training and the martial arts. (Especially self-defense and close combat.) He wrote over 30 published books in these areas of study. Brad was a tenth degree black belt and Founder and Grandmaster of American Combato. Professor Steiner was President and CEO of the International Combat Martial Arts Federation, an elite and prestigious organization of internationally recognized close combat, self-defense, and martial arts authorities. He awarded me a Physical Training Instructor (strength & conditioning) Certification from his organization.

He was one of the greatest strength training writers ever and has helped thousands of people with his truthful advice. He was one of the few writers left with the balls to be strongly against the use of PEDs.

I will miss his legendary email rants that he sent to his inner circle of friends. Brad was a truth finder and a truth teller. He was passionate about his beliefs and was an articulate speaker and writer. I'm gonna miss him. This one hit me hard personally, but all of us who knew Brad are better people from knowing him. Thanks for everything Brad and rest in peace.

  

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Remembering Bradley Steiner - By Jim Duggan

      Several days ago, when I learned of the passing of Bradley Steiner, two thoughts came to mind.  First, was that the Iron Game has lost another iconic figure. Second, was the sad fact that the majority of people who lift weights today probably have never heard of Brad Steiner.  What a shame.

     My first introduction to Mr. Steiner was through the pages of Peary Reader's Ironman magazine.  Back "in the day" Ironman was considered to be the least biased of all the muscle magazines.  Peary Rader put out a magazine that covered all facets of the Iron Game. He did it in a straightforward style utilizing the talents of many gifted writers.  Whether you were an experienced lifter, or just starting out, Ironman had something for everyone.

     Brad Steiner was one of the contributors to Ironman.  His column "Answers to your Problems" answered questions from readers.  There was a great deal of valuable  training information disseminated through his column over the years.  There were a few that stand out in my recollection. 

     In the May 1984 edition, Mr. Steiner received a question about how to train.  In addressing the question, Mr. Steiner hit the nail right on the head.  "Training is simple.  Hard work and perseverance" are the keys.  I've often stated that valuable training information is timeless.  Hard work and perseverance have been building stronger bodies long before his article first appeared.  And, decades later, most successful trainees recognize the importance of hard work. 

     In the March 1982 issue, Mr. Steiner addresses the problem of setbacks, slumps, and difficulties.  Any person who has ever hoisted the steel has had to deal with plateaus, injuries, and other obstacles.  We've all had our share of training ruts.  The answer, according to Mr. Steiner, was persistence.  "If you keep trying, keep working, keep thinking about your struggles with whatever problems you experience, you will ultimately win."  This advice goes far beyond lifting weights.  Think about any struggles you may be experiencing in your life, and how to solve them. Then go back to the words of Mr. Steiner.  

     In the May 1982 issue, a reader asked Mr. Steiner about training at home versus working out at a gym.  The answer was short, sweet, and tithe point:  Where you train has little effect. JUST TRAIN."  During the past year, with gym closings, shutdowns and other obstacles, his words are a simple reminder of what really matters.

     Brad Steiner authored two classic books that should be required reading for any person who wants to lift weights. "A Complete Guide to Effective Barbell Training," and "The Hardgainers Bible."  Both books promoted the idea of hard work on the basic movements.  If you can get your hands on these two books, by all means do so.

     Looking back at the works of Brad Steiner, and his contributions to the Iron Game, it occurs to me that there have been a great deal of gifted, talented writers that have contributed to the advancement of Physical Culture. Dr. Ken Leistner, Bob Whelan, Brooks Kubik are but a few.  Bradley Steiner ranks up there with the great Iron Game writers and teachers.  Rest in Peace.

Editor's Note: Great Article Jim. You also belong in that group of writers too. Brad will be missed. There are only a handful of writers left who have the balls to be openly AGAINST steroids. Now we have one less. Brad was one of the best. 

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Tribute to Bradley J Steiner - By David Sedunary

As I sit in my office I look up at Bradley J Steiner’s portrait drawn by his student and great and loyal friend Brian Snoddy.

To me Brad was a strong physical, mental and knowledgeable human being, one that I was privileged to meet and will never forget.

He has been my mentor and idol for 45 years and Iam now 68 .

I was fortunate to have fulfilled my dreams by training under him in Seattle for 2 weeks in 2014, in his self defence system of American Combato, meeting and loving Brad and his wonderful students.

I think the purpose of life is to be useful, to be responsible, to be honourable, and to be compassionate. It is after all, to matter: to have made some difference that you lived at all.

Brad Steiner has passed with honours in all of the above qualities, I will miss his emails and talks on the phone , as well as reading his magnificent and true to life articles and books which are of many.

Iam sad , but Iam also happy and privileged to have met and trained under a man such as Bradley Steiner, who even after his death he keeps me knowledgeable and self-defence ready.

Brad once said to me “David the only thing you have to worry about is dying ,and when you are dead you don’t worry”

Rest in peace my mentor and friend Bradley J Steiner, I will miss and never forget you.

Yours Sincerely David Sedunary Student and friend Australia

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Rest In Peace Bradley J. Steiner - Message from David Sedunary

 Hello Bob

I was informed by my good  friend Brian Snoddy ( a student of Brad’s for 17 years ) that  Bradley J Steiner died this morning in Seattle.

 

It saddened me and I will never forget one of the best if not best men I ever met and trained under.

 

He will be with me forever in my heart and mind.

 

Regards David Sedunary

Editor's Note: Thanks for informing me David. I'm shocked and saddened to hear this. Brad was one of the all time best writers and coaches for both weight training and self defense. He was one of my earliest influences when I was just starting out in training. I will have a lot more to say about this soon. Rest in peace Brad my friend and mentor.

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Barbells or Dumbbells - By Jim Duggan

      "For it is only by exercising with heavy weights that any man can hope to develop really great strength.....unless he sedulously carries out barbell and dumbbell exercises, he can never acquire really great physical powers." These words, from George Hackenschmidt in 1908, are as relevant today as they were over one hundred years ago.  To be perfectly honest, however, the very first thing I did when I first came upon this quote was to Google the word "sedulously." It is means diligently, or marked by persistence.  Words that any serious Lifter know all too well.  Interestingly, the importance of barbells and dumbbells was evident back at the turn of the 20th century.  And two decades into the 21st century, their importance is just as apparent today. 

      Recently, I came across an article which asked the question "Are dumbbells or barbells better for building muscle?"  In the article, the author lists the various advantages of each modality before coming to his conclusion.  And while most readers are aware of the benefits of barbells and dumbbells, it's a good idea to review some of the basics.  

Barbells.

    We can use heavy weights on the basic exercises. The so-called compound exercises that will build the most strength and size.  Squats, Bench Presses, Deadlifts, High Pulls, Military Presses.  These movements will build strength fro the entire body.  Experienced Lifters will be able to use heavy weights on the big movements.  Even beginning trainees will aspire to work up to the coveted 300-400-500 standard.  A Bench Press with 300 Lbs, a 400 Lb Squat, and a Deadlift of 500 Lbs are worthy goals for anyone who hoists the Iron.  Naturally ( pun intended) these numbers are geared towards drug-free Lifters.  I have no idea what a steroid-bloated druggie would strive for, nor do I really care. 

     Barbells allow you to do partial reps.  Most experienced trainees recognize the benefits of partial reps and power rack training.  Countless Powerlifters have used partials for the three competitive lifts.  However,  you don't have to be a Powerlifter to benefit from using a power rack.  Any person seeking to increase his/her strength can make enormous gains with a sensible power rack routine.  Incidentally, anyone who is contemplating entering a powerlifting or weightlifting meet must absolutely utilize a barbell.  There is no substitute for the competitive  lifts if you plan on competing.  

Dumbbells.

     Dumbbells have been around since the very first days of weight training.  The early Strongmen utilized various dumbbells to build a great portion of their strength.  Of course, there are other advantages of using dumbbells other than history.

     Dumbbells can isolate and thereby intensify the muscles being trained.  This will lead to greater gains in size and strength.  Dumbbells also allow for a greater range of motion, which will stimulate greater amounts of muscle fibers and cause an increase in the size of the muscles.  Bigger, stronger muscles.  Size and strength.  Call it what you wish, but most people reading these words all aspire to the same goal.  

     One disadvantage of using dumbbells is that, for the most part, dumbbells usually target the upper body.  There is, however, one notable exception.  Dumbbell Deadlifts.  The first time I experienced doing Dumbbell Deadlifts was at Iron Island Gym.  That should come as no surprise, since it was Dr. Ken Leistner who first wrote about this wonderful exercise in his magazine "The Steel Tip" ( February 1986).  High repetition dumbbell Deadlifts will absolutely punish your body like few other movements.  An all-out set of twenty - or even thirty - reps will leave you sore for days.  The greater range of motion, coupled with the high reps, will stimulate the muscles of your lower back, legs, hips, and grip like nothing else. 

     So, which is better, a Barbell or Dumbbells? In my opinion, it is a question that need not be answered.  In other words, why choose?  I recently watched an interview with one of my favorite strength athletes.  In it, he was asked if he was a "glass half-empty," or "glass half-full" type of person.  The answer he gave was priceless.  "Half-empty or half-full? They're both losers.  Who wants to live with half a glass? Fill the thing up!" 

     In other words,  don't choose between between the two.  Utilize BOTH barbells and dumbbells to build maximum strength. 

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My Undeniable Truths of Weight Training for Beginners - (Part 8) - The Mental Aspect of Training - By RJ Hicks MS CSCS

 

 

To be successful in the weight room you have got to be there for the right reason. There is no way around it for long term success. You should enjoy training and have a desire to physically improve the right way. Nobody else can do the work for you, that is why your attitude and mindset are the keys to strength training success.

Champions in the weight room have a burning desire to improve. They have specific goals they are striving for and their training matches this desire. Waltzing into the gym to “just get a good workout” will do little to build great strength. You must be specific in what you want to achieve whether it is to improve by five pounds in the short term or a hundred pounds in the long term. Compete with your current ability and never accept your current level of strength as your final destination.

Once your goal is developed, purposeful planning can take place. Every set of any exercise you do in the gym should have a specific purpose, otherwise you are wasting time. Throw out all of the distractions in your training. The achievement of the set (of an exercise) should be your sole purpose. Like a machine, you must shut off all distractions when you approach the weights. Be present with the task at hand. The only thing on your mind should be to go all out to reach the prescribed goal on each exercise for the day.

Take time to focus before each you begin each set. There should be no talking 20-30 seconds before you pick up any weight. You are not there to socialize; you are there to train! Your mind should be dialed in solely to the task at hand. The music and people in the background should become a dull blur. The next exercise should not matter nor should the performance on the last one.  The only thing you should be focused on is lifting the heaviest weight to meet the goal (repetition range), with good form on the exercise you are currently about to attempt.

Take it rep by rep. Each repetition should be viewed as its own challenge. Too many people try to rush through a set of eight or ten repetitions with sloppy form so they can hurry up to the next set. This is a waste of time and energy. The purpose is to train your muscles with progressively heavier loads as they get stronger, not to finish an arbitrary amount of volume for each exercise. Get the most out of every repetition and every set of exercise you do to maximize your results.

Think about attacking the weights with aggression and hostility. Bob Whelan refers to it as “going postal”. You cannot be timid when lifting the weights and expect to make great results. It is okay to think this way because it is resulting in a positive outcome. Not only are you stronger when you channel all of your anger into lifting, but you are less stressed outside of the weight room. The key to this is control the anger. There is a big different between focusing this energy into the weights and focusing it into yourself. Uncontrolled aggression will waste energy and potentially injury yourself, making it very unproductive. Set your body into proper position before lowering the weights. Be dialed into the proper exercise technique so you can maximize the amount of force you are able to generate to get the weight up. When it is time for the positive (concentric) portion of the lift channel that aggression and hostility to push or pull the weight throughout the fullest range of motion. Once the repetition is finished it is time to reset and repeat.

Although you are attacking the weight with anger, your overall training should all be positive. You must have a positive attitude about yourself and what you are doing to be successful. Many of the old-timers wrote about the power of the mind and the wonderful results it would bring. Picture yourself where you want to be instead of where you currently are. Believe you are big and strong so that one day you will become big and strong. If you go into the weight room thinking you are weak your training will reflect.

Never get hung up on the numbers so much that your workout becomes a negative experience. The goal is to progress in weights, but nobody said it will happen every week. Too many people label their training as a bad workout if they failed to move up in poundage. Training should always be a positive experience. Who cares if it takes a few weeks or months to move up five pounds, that means you are using a heavy enough weight! You are doing everything right if the weights are heavy and you cannot move up that day. Just give your best on each exercise and pat yourself on the back afterwards. There is nothing you can do to turn back the clock, but you can hurt your performance on the next exercise if you are still dwelling on the last one.

Learn to play mind games and use your instincts to avoid mental blocks. Bob always uses the example of himself breaking the 300-pound barrier in the bench press as an example of this. He was stuck at 295 in the bench press and could not lift 5 more pounds, because of a mental barrier he had with benching 300 pounds. After several attempts of failing with 300 he decided to try change the goal to 305 because there would be no pressure if he didn’t make the lift. This was enough change to beat the mental block and the lift was successful. Remember the goal can always change. There are no hard-set rules of having to reach the same repetition goal as long as your training stays progressive. If you are stuck in your training you can lower the repetition goal and add a few pounds to the work set. You can refer back to your notes and decrease the weight, and shoot for beating your best number of repetitions from a few weeks ago. Or you can drop a set to change the goal needed for you to progress in weights. The key is to always strive to do better than what you have done previously. When you learn to trust your instincts, you can attempt a new PR at several different repetition goals just by looking at past attempts and understanding how you are feeling that day.

Read books like the “Magic of Thinking big” over and over until the principles sink in. Use positive self-talk to build your confidence in the weight room and to set the tone for your training. Visualize yourself lifting the weights on each exercise and succeeding, prior to showing up to train. Set high expectations for your results and pursue after them. Do not get hung up on wrist size or bone structure. Never limit your expectations because of what one person’s thoughts and opinions may be. Think of big goals and focus all of your efforts into reaching them. Your mind has to be exercised just as your muscles do if you want to be successful in the weight room.

You can have the best weight training routine and the best equipment in the world, but none of it will make a difference if you do not have the right mental attitude. None of these techniques will work either unless you truly believe they will. Spend the time to train your mind for the gym and in life. Set goals, focus your best efforts towards those goals, build your self-confidence and only worry about what you can control. You might just be surprised how far it takes you.

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My Undeniable Truths of Weight Training for Beginners (Part 7)- Learn the history behind the Iron Game - By RJ Hicks, MS CSCS

It is too bad that the old-time strongmen get no respect from the vast majority of people training today. Ask anyone who Alan Calvert is. Ask about Bob Hoffman, Mark Berry, Leo Stern, Tommy Kono or John Grimek and you will get the same puzzled response. Nobody respects the accomplishments of these greats. All the respect goes to the modern-day bodybuilder who are full of steroids who have done nothing, but ruin the Iron Game. It is no wonder why there is so much confusion in the field.

One of the best things I did for my training was learn the history of the Iron Game. Bob Whelan really pushed the importance of learning the history of the Iron Game to me if I was going to be serious about lifting. I was hesitant at first, but slowly began to appreciate this advice the more familiar I became with the history. You quickly learn that the basics do not change very much when it comes to weigh training and building strength and your training is less likely to be thrown off track.

When you read about the history of iron game you learn that the old-timers already figured most of this stuff out. They knew training had to be progressive which is why the adjustable barbell replaced almost all of the previously used equipment. No one trained every day because they already figured out that time off was critical to becoming bigger and stronger. Just look back to the old Iron Man magazines, Peary Rader was talking about training twice a week in the 30s, 40s and 50s, long before anyone in HIT was preaching the same.

The old-timers were able to learn how to train through trial and error. They experimented on themselves, sharing with those willing to learn what worked and what didn’t. There were no drugs to push false narratives or arm chair experts speculating what worked behind a computer monitor. You can see there was a clear advancement of training from the late 1800s until the late 1960s. Almost all of the authorities in the field agreed that heavy progressive weight training was best and to focus on the basic exercises.

When you learn the history, you realize there are no real training secrets. Just about every new idea related to strength training has already been thought of. Most of what you see is an attempt to rebrand a prior idea just to sell. Progressive weights and hard work are what built the size and strength of many lifters long before drugs and will continue to work for you. Even the exercises lifters were doing in the 40s are the same ones that work now.

The real benefit comes from the confidence you gain in your knowledge of strength training. There is so much free mis-information available today that the average person knows less about training than the average person who lifted 80 years ago. When you do know the history, you are less likely to be confused. You get to avoid making the same mistakes many of the old-timers made and avoid getting caught up in many of the fads and gimmicks seen today. Learning the history gives you over 70 years of training information in just a short period of time.

My advice to a beginner is to spend time reading of the old-time strongmen books and magazines. It is important to know this history so you understand why things are the way they are now. You can understand that power lifting, bodybuilding and Olympic lifting now have strong roots and steroid use which caused the radical change in training philosophies. You understand many of the fads aren’t new nor better, that many of the old timers already found this out the hard way so you do not have to. You understand that the basics do not change much and hopefully you can learn to apply the best information from the old with the best of the new.


Editor's note: Great advice RJ!

 

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Say No To Steroids : My Top 5 Reasons - By Burt Gam

    Greetings to all and hopefully everyone is staying safe and healthy in these risk filled and stressful times with COVID.

I want to begin this article by stating it's purpose, to dissuade any new readers of NaturalStrength.com to think carefully before making the decision to try anabolic steroids. If that is anyone's intention then this column, as I am sure Bob would agree is not for you. So here goes my "Top 5" reasons not necessarily in any order of importance.

#5. It is bad for your body. Steroid use has been associated with damage to the various organs of the body. I am talking about impaired, heart, liver and kidney function. The heart for example is in reality another muscle. With excessive steroid use the heart becomes enlarged and the left ventricle thickens. This is not beneficial to the body because the heart is working harder dealing with feeding the extra body mass and fluid retention. The liver enzymes are affected, and kidney function is impaired. The endocrine system basically shuts down the production of testosterone naturally. High blood pressure, inflated LDL and triglyceride levels can result in arteriosclerosis. Steroid use has even been linked with cancer. Some effects are acute while others become chronic. There is more but I covered enough bases.

#4. It is bad for your mind. Steroid use has been linked to various mood disorders, paranoia, schizophrenia, and aggressive behaviors and other mental disorders. They are actually considered addictive, if not physically at least psychologically. A tragic example is a well known professional wrestlers who killed his entire family and then himself.

#3 It is dysfunctional. There is nothing functional about a steroid lifestyle. Muscles are meant to be stretched due to their elasticity as well as contract. In other words they must function properly to produce efficient movement. An athlete for example usually does not benefit by an increase in size unless it is accompanied by a corresponding increase in strength. With steroid use this co-development tends to develop our of proportion to each other. That is why NFL players are not just big but fast, powerful and agile. Excessive bulk is not even advantageous to most but the larger lineman if it has a negative effect on overall performance. In some cases the biomechanics of the muscle and it's angle of pull at the joint changes, not for the better. And there is nothing functional about spending your money so you can stick needles in your body, especially if you don't compete or can financially benefit in some way. Not too functional for family life or even being a normal well balanced individual. In a nutshell *one dimensional".

#2. It can shorten your life. Related to #1, steroids can put you in an early grave. The professional wrestling industry is loaded with examples of wrestlers who never saw age 50, 40, or even 30! And plenty of pro bodybuilders too. Never saw their kids grow up, have grandchildren or great grandchildren. Never retire, travel and live out their full natural lifespan.

#1. It is not sustainable. The biggest difference between a "natural" or a steroid fueled physique is in the long term the natural lifter can maintain their physique(as well as their health) throughout their lifetime. A natural hard trainer can maintain their physique well past age 60. If you look at some of the top pro bodybuilders and compare their physiques while they were using to after they stopped, they appear almost unrecognizable due to muscular atrophy and less favorable body composition. In some cases this difference is drastic. And if they had tried to sustain their usage they probably would not live to a ripe old age anyway.

    I would like to end this article with a story. "Little Frankie" as we used to call him was well, little. On a good day he might have been five foot 3. Frankie was very young, athletic and a hit with the ladies. But Franky started to change before our eyes. In a span of 6 months "Little Franky" blew up to cartoon character superhuman size. We all knew he was lifting, but his tiny frame just did not fit with the amount of bulk it was carrying. And then something strange happened. He started shrinking. ALOT. He claimed he had stopped lifting but something was off. Then he got big again. When he hit age 30 or so you could see the male pattern baldness forming in his once thick haired head. Then when Franky was in his 40s the word spread through the building like wildfire. Little Franky had been busted for distribution of steroids on federal property. He lost his job, his pension, his self respect and dignity, and probably his health. Don't be like Little Franky. Be like the bodybuilders of the past. They were strong, athletic, agile and flexible. They were the ultimate examples of good health and longevity. Reeves, Grimek, Eder, Hepburn... Always choose long term good health over a fools dream.

   Editor's Note: Great Article Burt!

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Wisdom From The Past - By Jim Duggan

     It's no secret that I've always enjoyed reading vintage weightlifting magazines, especially the old York publications.  While looking through some old Strength and Health magazines, one particular issue caught my eye.  The October 1937 issue of S&H had an interesting variety of articles.  Who would guess that information that was published eighty-three years ago would still be pertinent today?  Actually, the answer to that question is quite simple.  Anyone with an appreciation for valuable training information recognizes that good material is timeless.  Just about everybody can benefit from closer study of the classic physical culture publications.  

     In this particular issue, there were several articles that resonated with me.  The first one was Bob Hoffman's editorial.  "Home Exercise is Best" was the title.  The opening words are of particular significance today.  "Are you a person who has always wished to be strong, healthy, and well-built but has put off the commencement of training because there is no gym near you?"  

     Back in 1937, commercial gyms were not all that common.  Today, while there are plenty of gyms, for many months they were forced to close their doors due to the pandemic.  Sadly, many had no choice but to go out of business permanently.  Even with the re-opening of most gyms, many people are reluctant to return out of health concerns, or unwilling due to time constraints, mask requirements or social distancing restrictions.  So, in a way, serious Lifters are facing some of the same challenges that were around in the 1930s.  

     There are a few more useful quotes from Mr. Hoffman's editorial.  Here is a good one: "You need not make a lot of noise.  Handling the bells gently, setting them down lightly, will make you stronger than if you constantly drop them." I guess abusing equipment was an issue back then, just as it is today.  We've all seen this particular type of gym character.  Attention-seeking  yo-yos  who insist on yelling, screaming, and making as much noise as possible.  If screaming like a banshee isn't enough, then intentionally dropping a loaded barbell will certainly draw enough attention.  

     Even if you don't train at a commercial gym, a casual glance at some of the YouTube videos floating around will provide you with a laugh.  "Screaming meemies," as Dr. Ken used to call them.  And what about all these so-called world records that we see on a weekly basis?  A lifter, surrounded by his screaming entourage, approaches a barbell ( or dumbbells, or power rack), and performs a "world record." Since many legitimate contests have been cancelled or postponed,  we are subjected to these glorified "gym lifts" masquerading as world records.  And, of course,  the requisite yelling, chest bumping, adds to the drama, all caught on video.  What a joke!  Noise doesn't make you stronger, and yelling and screaming do not make the weight lighter.  Even if you are attempting a "world record," a real lifter doesn't need a cheering section.  A good rule to follow, whenever you have the urge to make a lot of unnecessary noise, is "empty barrels make the most noise."

     In addition to Bob Hoffman's editorial, there is an article by Dr. Frederick Tilney titled "Quit Making Excuses."  It seems that excuses, procrastination, and laziness have been around for a long time.  Dr. Tilney goes on to describe the Strength and Health way of life as "earnestly striving each day to get the MOST out of life."  Basically, if you're not happy with your training- or any other aspect of your life- then it is up to you to help yourself in order to change things for the better.  

     "Tomorrow is the devil's motto."  Putting things off until tomorrow will not make you stronger or healthier.  How many times have you heard someone promise to start working out tomorrow. Or next week. Or next month.  "The present time is the raw material out of which you make whatever you will.  Instead of worrying about the past, or dreaming of the future, seize the the present instead."  Sound advice for anyone who needs motivation to get going.  Wasting time equals waste of energy and vitality.  

     Dr. Tilney goes on to address those who are "getting on in years."  Even in 1937, there were euphemisms for getting older.  The only difference is, back then, forty was considered to be "older."  Fortunately, we are more enlightened about age and getting older.  And I say this not because I recently turned 56, but because so many people today are still going strong in their sixties and seventies!  And, if you are indeed "older," it is never too late to begin a weight-training program.  You can still accomplish what you want if you quit making excuses and "plunge into action." 

     There was another article by Bob Hoffman that caught my eye.   "Heavy Exercise Saves Time and Energy."  While he was making a case for his york Heavy and Light System, there was one salient point: "It's necessary to use heavy weights to get results." If you want to get stronger, you must train progressively, and that includes training heavy.

     "You can build your strength in a minimum of time and effort through heavy training for the large muscle groups and all-around training for the entire body."  Sounds familiar?  Any sensible drug-free training program is based on that concept.  While today's "muscle magazines" may feature steroid-bloated bodybuilders pumping away on isolation movements, we know better.  Apparently, so did Mr. Hoffman back in 1937.

     I will close this article with the closing line of Bob Hoffman's editorial:   "Cooler weather is coming soon.  Fall is a time for those striving to reach physical perfection.  Get into action NOW to train."

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