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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George Hackenschmidt: The Russian Lion That Defined Wrestling & Weightlifting - By James Athanasiou

George "The Russian Lion" Hackenschmidt: A man that redefined what is naturally attainable, a pioneer that shaped physical culture as we know it today. A presence so strong in physical culture, George Hackenschmidt was a man of sheer, unmatched strength, incredible athleticism and – above all – a kind spirit paired with a highly intelligent mind. Few men get the chance to define a sport, let alone two different ones. Georg Karl Julius Hackenschmidt possessed the physical prowess to dominate nearly 3,000 matches in the heavyweight division through his astounding 15-year Wrestling career, all while being one of the greatest innovative minds in physical culture. It's high time we explore this Incredible man's journey.

Part 1: The Early Beginnings

Born in 1877 in Tartu, Estonia, George was one of the three children of an Estonian - Baltic German family. While his parents did not possess any special physical characteristics, George claims his genes were passed down to him by his maternal grandfather, described as a huge and powerful man.

As a student, Georg got hooked on physical development. A true sportsman, he excelled in swimming, jumping, cycling, running, gymnastics, weightlifting and a then-popular sport called gorodki, similar to bowling. Many of these activities would accompany him till the very end of his life. It didn't take long before he astounded his teachers and peers with his surreal strength feats, as he was able to lift a small horse off the ground, 200 pounds overhead with one arm.

After graduation, he entered a local cycling club, where he picked weightlifting as a training  alternative during the winter months. At the same time, he worked at the Lausmann factory as a blacksmith's apprentice when one day a fellow Greco-Roman wrestler by the name of Georg Lurich toured through the area. Hackenschmidt took the opportunity to challenge him, but was beaten due to his limited experience. Despite that, the mere fact that George finally met a man that could rival his strength ignited his competitive spirit.

While at work, an accident occured that slightly damaged his hand. Doctor Krajewski was astonished by George's build as he examined the injury and invited him to St. Petersburg to train and live with him, recognizing soon after that he had the potential to become the strongest man in the world. Although his parents remained very much against it, George left to join the St. Petersburg wrestling club in spring of 1898. It wouldn't take long before Krajewski told George that he could "become the strongest man in the world".

Part 2: The First Steps To Conquering Wrestling

In terms of weightlifting, George surpassed all his team members. A pivotal point in his career occurred during a competition held by the Reval Athletic Club, where he went on to Snatch 256 lbs, Jerk 251 lbs and Press 269 lbs in his right hand. Soon after his 6 month weightlifting focused training, George broke Sandow's one handed press record at 116 kg by lifting 122.25 kg (270 lbs), almost 15 lbs more! Sadly, when time  came to treat his arm injury, the electrotherapy methods proved to do more harm than good, forcing him to take a full year off training to recover. 

Later on in his career, a shoulder injury occurred – so serious that it almost paralyzed his tricep. Understanding how this meant the end of his weightlifting career, Hackenschmidt dedicated his soul and effort to conquering wrestling. It took George less than five years to win his world title and almost all major wrestling events – at one point having to wrestle with 3-5 opponents a day!

Part 3: A Unique Personality And An Appaling Loss

His rise to fame didn't take long to occur. George was described as a handsome and beautifully built young man, possessing a soft spoken personality, great charm, an intelligent mind that allowed for a philosophical and innovative spirit, as well as admirable eloquence. All these traits made him adored by women and admired by men, but had little to do with excelling in wrestling and strength training. However, his tendency to give into depression and irascibility truly hampered his growth from time to time.

George got exposed to this negative mentality when he suffered the loss of his trainer and mentor Krajewski in 1901, a man he considered to be his second father. Even though he was devastated, he found the courage to compete after 9 months in the World Championships of Wrestling, receiving two gold medals. Having dropped down too much weight due to the heavy training, George seeks the guidance of a famous trainer by the name of Siebert in Alsleben, going through strenuous training methods, such as jumping over a table with his feet tied together for over 100 times, or climbing up the tower of a church with two 20kg kettlebells!

Part 4: A Goodbye To Wrestling - A Rivalry For The Ages

After defeating the American heavyweight champion Tom Jenkins in the Royal Albert Hall and winning several bouts in England, George traveled to the United States in order to fulfill the promise of wrestling with a fierce rival, a lightning fast and strong athlete by the name of Frank Gotch, as his lightning fast reflexes would allow him to match Hackenschmidt's superior strength.

Unfortunately, it was during the preparation for their first match that George's training became sluggish and his mental health started to decline. No one knows exactly what led him to "quit" – maybe his injuries and the loss of his coach began to take a toll on him. On the day of the match, Goth was accused of using dirty tactics like excess oil on his body and punching to control the first two hours of the fight. George surrendered in the second half of the bout, realizing that he was fighting a lost battle.

Their second encounter gathered a massive 30,000 spectators on September 4th  of 1911. However, people saw a similar result, with Gotch exploiting George's knee injury early on. This loss marked Hackenschmidt's retirement from professional wrestling, with a 3000-2 record. Yet, it was this very defeat that would spark a new era of greatness.

Part 5: The First Two Brilliant Innovations

As soon as George devoted himself to strength training again, his innovative mind never stopped working wonders. Amongst his greatest discoveries are the Bench Press – pressing 300 lbs the first time he attempted it. This exercise descends from the Supine press, a movement similar to the floor press which Hackenschmidt used to perform by starting off with a pullover. This made the exercise way more difficult – yet George was able to lift 335 lbs this way! This exercise was utilized by many Silver Era greats, as it "tied in" together the activation of the chest, shoulder and tricep muscles, building tendon and ligament strength while allowing for huge poundage to be used.

George's second invention came in the form of a brutal exercise called the Hackenschmidt Squat, better known today as the Hack Squat. The first version of the lift was performed with a barbell lifted behind the back in a similar position to that of the deadlift with the heels raised, first curling the bar to the hip and then lifting it. With this variation being way more difficult than it sounds, George set a record at 187 lbs.

Part 6: The Training Methods Still Used To This Day

Hackenschmidt also established the poundage progression, as he believed that "Health can never be divorced from Strength". His advanced athleticism was proof that weightlifting did not stunt sports performance, thus influencing the modern standard of strength and conditioning used in almost all sports.

George understood early on that specificity is a huge factor in one's training, and thus poundage progression is required for the sake of growing stronger – as well as the fact that stronger and bigger muscle groups require very high intensity to be forced to grow, something that light-weight repetitions cannot achieve. Being one of the first pioneers to suggest progressively increasing the weight to achieve higher strength and intensity, George had this to say about his methods:

"Some trainers recommend to their pupils for the training of all muscle groups one and the same (light) weight and believe they are able to obtain the same effect by frequent repetitions. My experience has taught me that this is wrong, for the muscles of men or animals who are distinguished for certain feats of endurance are by no means over-developed. A long-distance runner or long-distance cyclist always has comparatively thin legs, as have a racehorse, stag, or greyhound. Nature does not act without aim and purpose. Hence there is a great difference between feats of endurance and feats of strength. One must consider that, although it is quite possible to enlarge muscles by certain light, prolonged exercises, at the same time the development of the sinews may be neglected, and it is the sinews which transport the action of the muscles to the bone x frame. The sinews can only be exercised and strengthened by correspondingly heavy muscle work. Besides, to take a paradoxical example, it is quite impossible to improve strong muscle groups, as, for instance, the hip muscles, with light-weight exercises. A further illustration of the fallacy of attempting to develop the muscles by frequent repetitions with the same light exercises may be found in a comparison with any and every other form of athletics, in which a man would never think of merely repeating his training programme. In order to improve himself either in pace or distance, he must set himself a steady progression of arduous effort".

By incorporating the principles he learned through his years as a wrestler, George promoted an increasingly more difficult way of training as the only way to build muscle and strength beyond a certain point – something quite contradictory for his era. He was also a big proponent of improving one's flexibility and mobility alongside his strength, thus securing a healthy and high performing body. This led him to train in creative and varying ways, including the jumps, climbs and outlandish lifts we previously talked about. As a result, he was one of the first people to introduce various exercises for targeting specific muscle groups, including the neck.

Part 7: A Deep Philosophical Spirit and "The Way To Live"

With Hackenschmidt devoting himself to training and writing soon after his retirement from wrestling, we are now gifted with the collection of physical training and philosophy, some of which include "The Science of Wrestling" and "The Three Memories and Forgetfulness". In his greatest book titled "The Way To Live'', the barbell and dumbbell training methods introduced principles like the 5-15 reps per set and progressive overload still used to this day – almost exactly the same way, while the book itself is a complete manual including the proper way to sleep, train, eat and think in order to acquire health, longevity and fulfillment – as well as personal information.

Perhaps the most important fact, however, was that his books made physical fitness accessible to all ages, with countless exercise demonstrations for each body part and limited to no equipment. With numerous illustrations of bodyweight and weighted exercises that stressed every muscle of the body, any person could pick exercises corresponding to his own capabilities and get really good training done at home. Within "The Way To Live'', George put great emphasis on proper breathing and aerobic conditioning to not only enhance one's athletic ability, but also his overall health. In his words: "Run as much as you can and as often as you can. Whenever you come across a hill, run up it… I cannot lay too great a stress upon the great usefulness of proper breathing, by which means we introduce into our system the essential oxygen and discharge a quantity of waste matter."

There's also reports of George hosting lectures in Harvard and Yale on philosophy, debating well known professors on varying subjects. He always treated the body and mind as a union, with one complimenting the other. In fact, he was so admired for his noble and kind character that president Theodore Roosevelt famously said "If I weren't the President of the United States, I'd like to be Georg Hackenschmidt".

Regarding his diet, George always supported eating natural foods and avoiding processed products. His diet shifted greatly over the years, as it's reported that he ate a lot of animal products and meat during his prime – even though the exact amount of meat he consumed is debatable. In fact, he went into a 6 month program under Krajewski where he consumed 5L of milk a day in addition to his normal meals! After retiring from wrestling, Goerge became a big advocate for natural and uncooked food, including nuts, eggs, legumes, fruit and vegetables. He was heavily against the consumption of processed foods, smoking, drinking and sugar, as he believed they were all toxins that should be avoided. Some of his suggestions included eating at a ratio of ¾ plant based food and ¼ meat (including the organs and – if possible – uncooked), while also securing a high protein intake from natural foods like milk, eggs and legumes.

Part 8: A Crazy Strong and Lifelong Athlete

Throughout his career, George set world records in almost all lifts, with highly notable that of the Iron Cross, where George managed to hold 90 lbs in each hand. Perhaps more astounding was the fact that he did all his lifts with strict and near perfect form! One of his most impressive feats was accomplished around 1898, when George managed to get a 335 lbs barbell to his chest and overhead… in a wrestler's bridge, while lying on his neck!

It is perhaps his balanced and active routine that allowed George to stay strong and active well within old age. When asked about it, he suggested the following daily schedule: Rising up at 7am, taking a bath (cold if possible) and drying out with 15-20 minutes of light exercise. At 8am there was breakfast, followed by a long walk until 11am. The main and vigorous training for the day took place between 11-12 am, followed by lunch and an hour of sleep (if needed) at 1:30. At 5-6 pm, George would do the second workout of the day, this one being muscle focused, followed by dinner at 7:30 pm and recreational activities (preferably outdoors) up until 11 pm: bedtime. Lastly, he recommended taking Sundays off, keeping room for a good brisk walk.

More than anything, George stuck true to his teachings until the very end of his life. It is said that even through his mid 80s, George was able to jump over a chair 100 times a week, Bench Press 150 lbs and run 7 miles in 45 minutes! His perseverance to remain athletic provided him a healthy and long life until he passed away in 1968, at the age of 90.

Part 9: The Russian Lion's Legacy

Despite the fact that he stopped his professional weightlifting career at the young age of 25, George put up some incredible numbers, including a 361 lbs Power Clean, a 330 lbs Jerk, a one arm overhead press of 286 lbs and a 280 lbs standard press. During his peak, George weighed in at 204 lbs, with a height of 5 ft 9.5 inch, a 22 inch neck, 19 inch arms, 18 inch calves, a 32 inch waist, a 52 inch chest and 27 inch thighs.

Needless to say, George's contribution to the advancement of physical culture and competitive wrestling is alive to this day. I can hardly find any strength training practitioner that doesn't utilize the Bench Press or the Hack Squat on a regular basis. His revolutionary training methods like poundage progression, emphasis on heavy compounds and well rounded athleticism and recovery shaped today's physical culture – not to mention how Wrestling would have most likely never been the same without his astonishing career.

However, I'd like to argue that his greatest impact came from his writing and his philosophy. By always keeping things simple, George was training in a balanced but intense way, promoting intensity and heavy loads with proper recovery and general athleticism. He proved that anyone can reach their peak self by sticking to the basics, while showing the world the necessity of a physically strong and healthy body for retaining an equally bright mind. 

George truly believed that many mental and physical illnesses derived from a weak body. By inspiring people to get physically stronger, he boosted the willpower and shifted the life of numerous readers and pupils of his for the better. A true pinnacle of what's naturally attainable, George Hackenschmidt was a wrestler, an incredible strongman, a pioneer, an intellectual and – above all – a passionate athlete and a generational role model.

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Heavy Weightlifting as an Exercise - By Jim Duggan

The April 1953 edition of Strength and Health magazine contained the usual complement of quality training information.  A casual glance at the Table of Contents would reveal several informative articles that would be of benefit for not only anyone who was training back then, but also anyone who hoists the steel today.  That’s the best part about a lot of these old magazines. They illustrate the fact that quality training information is timeless.  

     In this particular issue, there is an article about “Modern Expander Training,” as well as an article titled “”The Lower Back- Trouble Area” ( it seems that even sixty years ago, people who lifted weights were experiencing problems with lower back pain).  Harry Paschall had his monthly “Behind The Scenes” although he did not have a Bosco cartoon in this particular issue, which is probably just as well since someone would probably find offense with it today.  John Grimek’s “Your Trainng Problems” was devoted to the question of what is the best time to train.  And there were a couple of nice articles devoted to the benefits of lifting for “older people.”  Older is a subjective topic.  Back then anyone over the age of forty was considered an older lifter.  Today we are smart enough to realize that age is only a number.  

     The article that immediately caught my eye was “Heavy Weightlifting As An Exercise’” written by a gentleman named C.M. Douthitt, MD.  Now, I had never heard of Dr. Douthitt before, but the title of his article intrigued me, as does any article that has the words “heavy’” or “weightlifting” in the title.

     The author states that there seemed to be considerable, but unnecessary, fear of heavy weightlifting.  I suppose, back then, that it was perfectly natural to have reservations about lifting weights, especially the use of heavy weights.  It’s natural to be wary of the unknown, and in the early 1950s, lifting weights was certainly not a mainstream activity.  One of the biggest misconceptions was the fear of getting “muscle-bound.”  Today, we realize the foolishness of that sort of thinking.  But back then, it was a common misunderstanding.  I remember, back in 1977 when I was thirteen years old and trying out for my Junior High School baseball team, the first thing the coach told us was that if anyone was on a weight training program, to discontinue it immediately.  No lifting weights.  So, even in the late 1970s, there was still a lot of ignorance regarding progressive resistance.

     “No form of exercise will produce a limit to muscular motion, it is only muscular inactivity that will do that.”  Dr. Douthitt hit the nail on the head with this simple statement.  However, years before this article appeared, Bob Hoffman was extolling the virtues of lifting weights and attempting to dispel the myths of becoming muscle-bound.  

     Apparently, back then there was a widespread misconception that lifting weights would also damage your heart.  Like most false ideas, it picks up momentum when it spreads.  Nothing could be further from the truth, obviously, but I’m sure back then there were a lot of leery parents who did not want their kids lifting weights under the fear of damaging their hearts.  Thankfully, the author took the time to discredit this falsehood.  

     “It is a physiological law that the body tends to adapt itself to do better than that which it habitually does.”  This is the whole idea behind progressive resistance training.  But the author breaks down the idea of progressive resistance in a way which makes it very clear.  “ When you practice weightlifting for a considerable time, “Nature will do all she can to conform the body so that it will become more proficient for this kind of work.”  If you think about it, it makes perfect sense.  As you get bigger and stronger, you will be better able to handle heavier and heavier weights. 

     The good doctor also makes a statement, especially insofar as it relates to drug-free strength training.  “Each individual has a limit to his gain, depending upon his inherited capacities and his persistence.”  I’m sure he did not foresee the proliferation of steroids, but his words carry a lot of meaning.  You can only do the best you can.  Do not attempt to follow the bogus routines commonly found in the today’s muscle magazines.  If you can develop your strength and size to its fullest potential, then you have succeeded.  On the other hand, if you have given in to weakness and resorted to the use of steroids, then you have failed to achieve all that lifting weights will allow you to accomplish.  No matter how massive, or what kind of numbers you put up, you are a bogus athlete.  

     “Much, too, will depend on his diet, rest, sleep, relaxation, avoidance of tobacco and alcohol.  There is a lot of material that has been published over the years about these topics. You will never reach your full potential for strength, and health if you do not practice good habits.  A proper diet and adequate rest is especially important for drug-free strength athletes.  No need to beat a dead horse.  And if you’re foolish enough to smoke then you probably would not get much from this article in the first place.  

     “Even the way an individual thinks has its effect upon physical development.  One who is constantly anxious or worried will have a hard time to gain great strength.”  This is not to suggest that you should go through life blissfully ignorant of everything around you, but there are things that are simply out of your control.  But I think this last quote also underscores the importance of a positive mental attitude.  If you don’t believe in yourself, then nobody else will.  If you approach a heavy barbell without a confident belief in your ability to lift it, then you will probably fail.  Never yield.

     The article ends with the author’s summary of the benefits of heavy weight exercises:

1. They require relatively little time. 

2.  Rightly practiced, they promote health, and develop strength and endurance.

3. Good posture and body poise are improved.

4. They add to the personal appearance, and self-confidence.

5. They cultivate self-discipline, fortitude and will-power. 

Anyone who has been hoisting the steel for any considerable amount of time already knows the many benefits of lifting heavy.  But the most appropriate way to apply these points is to adhere to the final two sentences of the original article:  “Like everything else, weightlifting can be overdone.  Let common sense and moderation be your guide.”  These two points cannot be stressed enough.  I’ve often lamented that commons sense is not very common, especially when it comes to strength training.  But, for drug-free lifters, especially older drug-free lifters, common sense, along with moderation, should be foremost among your thoughts when developing a strength program.         

                                 

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Strength and Athletics - By RJ Hicks MS, CSCS

One of the most common misconceptions in the field of strength is that athletes need to train differently than the common non-athlete. Many coaches believe that athletes must always train on their feet, train specific movement patterns, train only with free weight or use ballistic movements in order to best prepare them for their sport. These strength coaches confuse athletics and the Iron Game. They want to be attached to the athletes because of their love for athletics, not for their passion and knowledge for strength. They lose sight of why athletes are supposed to weight training and attempt to blend their training over to what the sports coaches is suppose to do. Athletes will benefit from weight training, but will not become better athletes because of it.

If you want to improve performance in the sports venue, you must train the entire body. It doesn’t matter what sport someone participates in or what position they play. It takes all of the muscles coordinated efforts at once to perform any athletic skill, regardless of their sport. Every muscle comes into play whether it is actively contracting to initiate movement, assist with movement, stabilize the body during movement or resist against movement. That is why the training program should include every muscle in the body, from the neck on down. The more force your muscles can produce the more efficiently your body will be able to move. It is that simple. When athletes train all the major muscles surrounding their joints, they increase their structural integrity. The most important aspect of training is to keep the athlete healthy so they can continue to develop their sports skills and compete in competition. Injured athletes can’t practice their sports skills and hurt the team’s chances from winning. By strengthening the total body, you are increasing the physical function of the body, improving the quality of muscle, increasing bone mineral density, and reducing the risk of soft tissue injuries by increasing the thickness and stiffness of tendons and ligaments. Dan Riley, Mark Asanovich, Ken Mannie and many other great coaches have said it many times that the number one priority in the weight room is to protect the athlete from the high levels of force they are exposed to in their sport.

The program should consist of mostly compound exercises and some isolation exercises to ensure all of the major muscle groups are being trained. There should be equal emphasis on pushing and pulling exercises, executed in both a bi-lateral and iso-lateral fashion. Athletes need to be strong front to back and left to right. Iso-lateral exercises will help balance out strength levels between each limb from the natural imbalance that occurs from playing sports. The program foundation should consist of: vertical push/pull, horizontal push/pull, leg/hip/back push/pull. Exercises for the neck, grip, calves, low back and the mid-section must also be included in the program so that the athlete can be strong from their head to their toes.

These basic exercises make up the main part of the program, regardless of the sport. The only thing you can do to make the program more specific it to identify which exercise an athlete can and cannot do and to identify the top injuries for each specific sport. At the end of the workout, you want to include a few exercises that combat those specific injuries. This is something I learned from Jamie Labelle, who coached hundreds of athletes at his old training facility “The Quality Repetition”. If the knee and ankle are the most common injuries for a basketball player, at the end of the workout make sure to perform a specific exercise to strengthen those areas. The more exercises you include in the program the fewer sets you will be able to program. The goal of the program is to strengthen all the major muscles groups of the body, not to develop a high-level skill of lifting. One or two sets for each exercise will be enough to develop strength if meaningful overload is used. Athletes do not need to perform three to four sets per exercise to develop strength. There is no rep/set protocol that produces more significant results than another. What’s more important is the quality of training rather than the quantity of workouts. Remember strength training is only part of the equation for athletes. They must be able to recover from specific skill work, conditioning, sports practice and competition.

The argument of free weights over machines for athletes is purely based on perception. Coaches like to argue that free weights are better for athletes, because they more functional due to the balance and skill needed to use them. Balance and skill have nothing to do with developing strength. They are not in the weight room to recreate different movement patterns in the weight room, they are in there to build strength. Greater instability decreases the amount of muscular force an athlete is able to produce, working against their ability to provide overload to the muscles. The more skill involved in an exercise often times the less effective the exercise becomes. There is no reason to incorporate exercises that require great skill for non-strength athletes. Motor learning experts agree that for positive transfer of a skill to occur, training must be exact not similar or close too. If an athlete is wanting to improve their tackling, they must practice tackling an opposing play with proper technique at near game speed. Lifting a bar from the floor to their knees and violently extending their hips is not the same movement and will do nothing to improve the athlete’s skill.

Athletes should use the best tools available to them, whether it is barbells, dumbbells or good machines. There are some good barbell and dumbbell exercises that an athlete can use, but training the neck, upper back and lower body are limited without good machines. As Bob Whelan says “good machines are nothing but guided barbells”. They are very beneficial to have and allow some athletes to perform movements productively they would not be capable of otherwise. The best option is to use a mix of both, but if free weights are the only option the training principles remain the same. With a mix of free weights and machines you can incorporate more exercises, greater variety and fit the tool to the athlete instead of fitting the athlete to the tool. Below are a few sample programs.

Basketball player-

Military press Iso lateral row Leg press Neck flexion/ neck extension Calve raise Iso lateral chest press Pulldown Iso lateral leg press Abdominal crunch/back extension Gripper

Extra work: Knee and Ankle Leg extension Leg curl Seated calf raise/tibia flex

Baseball player-

incline press iso lateral pulldown Squat Neck lateral flexion Abdominal rotation Iso military press Seated low row HS one legged deadlifts One legged calve raise Wrist roller

Extra Work: Shoulder and Elbow Lateral raise External rotator cuff Reverse thick bar curls Tricep pushdowns

The program is supposed to help protect athletes and maximize their muscular strength to improve their physical function. Moving fast with weights will not make an athlete run faster in competition. The speed at which muscle fibers contract are pre-determined by birth. Power cleans and depth jumps will not change their biological make up or their neurological efficiency. An athlete is either “hook up” or not based off of their genetic potential. Improvement in technique, tactical knowledge, experience, body composition, and an athlete’s determination to make the play are what make an athlete explosive past what was decided at birth. The only thing in the weight room an athlete can do to increase their speed is to continue to strengthen their muscles used for running. A stronger muscle will always produce more force. The safest and most efficient way to do this is to allow the muscles to lift and lower weights through the fullest range of motion. Yanking, jerking, bouncing or throwing weight around in the weight room will minimize the total amount of muscle fibers recruited at best and lead to acute or chronic injuries at worse.

The truth is an athlete’s training program looks very similar to a non-athletes training program. There are no special exercises, equipment or training principles that athletes need. Muscle fibers are human. Human anatomy and philology do not change because of the activities you participate in. The same basic total body training template that works for an office employee will work for a professional soccer player. The weights, intensity and some preventative exercises may vary between the two, but the training principles remain the same. Good form, progressive overload and proper rest will allow muscle to adapt and grow for athletes and non-athletes alike.

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Drugs - The illusionary Edge - By David Sedunary

Most (90%) of the bodybuilders we see whether on Google, television or in the magazines are chemical users. Even in my local Gym there are chemical users who try to fool all observers, “yes, they say I done it the natural way. What utter bullshit who are they trying to fool, not me as I have been natural for 55 years never touched drugs of any kind and never will. Believe it or not most of our influence and information on training is coming from the drug users. No one I have noticed does not want to listen to the people who have done it the hard natural way, built 180 to 190 pounds of muscle on 5 feet 10-inch frame, with a medium to small bone frame with a 7-inch wrist.

Gee you should be bench pressing more David than 260 pounds for a set of 6, and you only squat 355 for 6 reps, or 280 pounds 20 times and deadlift only 375 pounds for 15 reps. That was said to me when I was 38 years of age some 33 years ago, one could never do it now. It was all done naturally which I am proud of and are still under the iron. As mentioned earlier I have been training in weight training and bodybuilding for 55 years and have outlived many of our chemical contemporaries.

Look at the Olympic games most of us have become aware of the rampant use of drugs in athletes. The use of “Sports Drugs” is not new, and I am not all surprised. One can go back as far to the test results of even the 1983 games. Some track and field records had never been broken for 20 years, yet recently we have seen Olympic athletes shatter long – standing records. Was the results of superior athletes or training methods? I think not, this is the result of the use of sports drugs.

These athletes both men and women will never admit to their use? of course not. That is why so many athletes are disqualified all over the world either by the actual test or by not consenting to the test. This is the same as drug users who attend the workplace quitting their job because they will not pass the drug test. Simply stating it is quite clear they are using illegal drugs if they wont consent to a drug test. Where did it all begin and what is so bad about using these drugs. A well-developed physique has always been associated with health and strength since time and in the early years of bodybuilding. 

Soon men began to search for short cuts to the hard work and the time it took to develop a strong, healthy, and prize-winning physique. So, in their search they discovered there were certain chemicals which could be inserted into their bodies that could temporarily change the body chemistry and alter their physical appearance. This would give the body builder the artificial effect or the plastic effect which I call it, causing their muscles to appear, and much quicker than doing it the natural way. What a wicked web we weave when we practice to deceive.

There was only one drawback, the chemicals had an everlasting damaging effect upon the body and as a result, the drug using athletes jeopardized their health. This use did and now does even more cause irreversible damage to the internal organs, the main targets being the liver and the kidneys. These pumped-up New Breed chemical users want to win at all costs, with little thought given to health and wellbeing.

With the winning of all the trophies came the damaged livers, shriveled kidneys, triple bypass operations, cancers of all types, and death. Even as far back as the 60’s one well known Mr. Olympia developed prostate cancer took him out of competition and 10 years to recover. For physical perfection, the chemical athlete is looking at an early death, and huge amounts of suffering.

Epidemic of Dying Athletes Since Covid Jab Rollout.

I may be getting off the subject, but what disturbs and angers me is the Epidemic of Dying Athletes since the Covid jab rollout, were these athletes using chemical assistance along with the Covid jab, who knows. 

Fitness enthusiast, author and bodybuilding champion Doug Brignole died suddenly on 13th October after offering to be a test case for the safety of experimental COVID 19 gene – based. In the comment thread of one of his own Facebook posts, in which he promoted uptake of the controversial injections, the former Mr. America and Mr. Universe wrote “Those of you who think the vaccine kills people can use me as a test. If I die, you were right. If I do not die, and have no ill effects, you were wrong, and should admit it (at least to yourself). 

According to multiple reports the 62-year-old Brignole was scheduled to appear at the Amateur Athletic union Mr. Universe competition in Las Vegas on 22 October indicating his death was sudden and unexpected. In April, One American Network reported more than 769 athletes had collapsed on the field during a game between March 2021 and March 2022. The average age of these athletes was 23.

In Australia, the jab known as the clot shot – ending up causing irreversible adverse events for thousands of people. Australia has one of the highest vaccination rates in the world it never did stop transmission of COVID. How many people will have died by the time there is a widespread acknowledgement and anger over what was done with in the name of protecting us from a virus with a 99.73 per cent survivability rate.

Benefits from regular vigorous natural exercise.

Nevertheless, I am all for all-natural bodybuilding and weightlifting and exercise.

 It will:

Lower triglyceride levels, Lower blood pressure, Lower cholesterol levels, increase level of coronary arteries, Prevent premature aging, Fat reduction in the overweight, Increase energy and stamina, Better general health, Better personal mental image, Increase physical strength, Added personal confidence, Improve mental and physical relaxation and Better oxygen utilization, and many more.

It may take more time to get a good physique the natural way, but you will have the consolation of knowing that this is real muscle, and it was earned with honest hard work, and it will not go away when you stop taking injections. 

The choice is yours.

Editors Note: Great information David! I can't get enough steroid bashing articles.

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Raised Handles and Raw Lifting - By Jim Duggan

     Before the advent of the internet and social media, it was hard to keep up with current events in the world of lifting.  The muscle magazines were, unfortunately, limited to their print schedule.  If an event took place in December, for instance, you would not find out the results until the magazines published the event several months later.  And even if a contest was covered by television, you still had to wait for a few lousy minutes of edited coverage months after the fact.  

     When Powerlifting USA first came out in the late 1970s, it was the first time that a magazine was devoted strictly to the sport of super-strength.  Contest coverage was a big part of the magazine’s contents, and it was a great way to keep up with what was going on in the sport.  Eventually, there would be the “Power Hotline,” a twice-weekly newsletter that provided coverage that was even more current and up to date.  Naturally, the internet changed our concept of what is current.  We no longer had to wait to see record-breaking lifts being performed.  Even contests that took place overseas were just a click away.  

     Past experience with new things tends to indicate the results will be both good and bad.  While we were able to receive information almost instantly, we have also been subjected the downside of instant information.  The cringe-worthy things that take place on a daily basis in commercial gyms are now there for all of us to see.  And let me tell you, there is a lot to see, little of which is good.

     One thing that I’ve noticed lately is the increasing number of “lifters” who claim to be “raw.”  Now, the definition of “raw” insofar as it relates to lifting has also evolved over the years.  When I was competing, there used to be many Raw contests from which to choose.  Basically, a raw contest was one where the use of supersuits, wraps, support gear of any kind was not permitted.  Basically, you were allowed to wear a wrestling singlet, or a t-shirt and shorts.  No supersuit of any kind.  Likewise, there was to be nothing on your knees, elbows, or wrists.  Even your belt had to be made of leather, none of the thick, suede belts used in most meets.  You were truly “Raw.”  Naturally, your squat poundage took a hit, as did your bench, that is if you were used to benching with a bench shirt. Fortunately, I was used to benching with only a t-shirt so I was not affected by the rules.  Also, if you wee used to wearing a special “Erector” shirt for deadlifting, then your deadlift took a hit, too.  The plus side to all of this is that what you lifted at the contest was a true reflection of your actual strength.  The results of the contest were not decided by the quality and/or type of supportive gear you were wearing, because there was none.

     Lately, I’ve seen a lot of videos and social media posts from people ( I will not refer to them as lifters) who claim to be raw.  They will usually post a picture or video of their latest PR in the squat, bench, or deadlift.  The funny thing is that what constitutes raw lifting is a far cry from the original definition of the word.  Since when is wearing knee wraps considered raw?  I can’t tell you how many times I’ve seen a “raw: lifter setting up to do a squat while wearing wraps on his knees and wrists.  To say nothing of the fact that he/she is using a Monolift and having any number of “spotters” actually touching the bar as it is being lowered and raised.  Does anyone actually believe that someone who is wrapped to the gills, and has a spotter behind him with their arms wrapped around his waist the whole time, and lowers himself into a partial squat and then has the loaders rack the Monolift once the lifter has “completed” the lift, does anyone believe that this is anything near a legitimate lift?  If you do, then I’ve got some Yankee world series tickets I’d like to sell you.

     Let’s go to the Bench Press.  How many times have you seen someone wearing one of those slingshot bench shirts get set up to do a “record” bench?  He/she is wearing wrist wraps as well as elbow wraps.  The spotter will hand the bar off, but will not let go.  His hands are on the bar the entire time, from the descent through the ascent.  Most of the time there is no pause whatsoever, which is just as well because most of the time, the lift is not even locked out to completion.  At about the ¾ mark, the spotter will take the bar and rack it.  If the camera angle is right, you can see that the lifter in question has his/her butt coming off the bench and their feet are anything but stationary.  Sometimes I find it difficult to find one actual rule that is being complied with during these videos!  To sum it up, if you are wearing a bench shirt ( denim, multi-ply, sling-shot, etc.) you are NOT lifting raw.  Likewise, if your feet come off the floor, or your butt comes off the bench, or you do not pause or lock out evenly, then you are not even performing a proper bench press.  Why make a video and subject yourself to ridicule?     

     I’ll save the best for last, the Deadlift.  For various reasons, there has been a proliferation of deadlift videos over the last few years.  Certainly, the pandemic which closed down gyms and contests, is responsible for the increased use of videos.  Also, since the deadlift is the easiest and most basic test of overall body strength, people are inclined to test and/or demonstrate their strength in a lift that does not require spotters or special equipment other than a bar.  While I’m on the subject of the bar, one thing that is impossible to  overlook is the fact that the new, special deadlift bars are as much responsible for all these new “records” as anything else.  These longer, thinner bars have more flex in them than the old power bars that used to be used in contests.  Learning to “pull the slack out of the bar” is a strategy that has assisted many new generation deadlifters.  And, since these bars are longer, they have a larger loading area.  Has anyone else noticed that there seems to be a worldwide shortage of 100 Lb. plates?  Funny, when I trained at Iron Island, there were plenty of “hundos’” as well as 45 kg plates.  Now it seems like there is a national shortage of 100s.  Is it due to the supply chain? Or is it because having the loading area filled with 45 Lb plates will work in conjunction with the bend of the bar to assist the lifter in pulling off the floor?  Having four 100 Lb plates on each side ( instead of eight 45s) of a legitimate power bar will definitely change the leverage of lifting.  It will definitely make it harder to “remove the slack.”

     Additionally, if you are wearing lifting straps, then you are NOT lifting raw.  These straps have gotten to the point where sometimes you don’t even have to have your fingers around the bar in order to pull it off the floor.  Those figure-eight straps can make anyone look like they have a grip of steel.  What’s even funnier is when you get some joker using a thick-handled bar or axle and using straps!  The whole idea of an axle lift is to tax your grip.  Why make it easier with the use of straps?  

     There is something else about deadlifting that I have noticed lately.  It regards the use of the Trap Bar, which is one of the best innovations to come to lifting that I can remember.  It seems like most of the trap bars made today have a set of raised handles.  Naturally, simply flip the bar over and lift like you always did, but it seems like most people today prefer to use the raised handles.  Sometimes these handles are about six inches high, therefore changing the entire performance of the movement.  To paraphrase a former president, let me make this perfectly clear:  If you are using raised handles to do your trap bar deadlifts, then you are NOT doing a trap bar deadlift.  You are doing a PARTIAL trap bar deadlift.  Substituting a partial movement for the purpose of using more weight might make for a nice video, but who are you fooling?  Anyone who is knowledgeable about lifting will see right through the charade.  

     While it may seem like there is nothing useful to be gained from keeping current, there is a whole world of useful information to be disseminated and exchanged.  Don’t allow the yo-yos to tarnish all that is good about hoisting the steel.  Train hard, progressively, safely, and use proper form.

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Properly planning your weight training session - By David Sedunary.

I am closing in on 71 years of age and I still get nervous and anxious before I train, things I ask myself :  have I rested adequately, have I eaten enough food and the right food to give me sustained energy and strength, is my mind right, what are my goals  strengthening my body is one of my three main goals, not  to be a normal 70 year old, challenge myself, focus and use great form.  Planning a big protein and carbohydrate meal after my workout is important to me and being able to rest for a period after my hard work out tops off my training. While resting I reflect upon my workout, I rate my workout, could I have done better pushed or pulled harder and used better form and focus. Or better still did I give my all, if so tell yourself great workout, keep it up. You are awesome.

Before weight training I ensure I planned my workout correctly and have all the exercises written down in my diary, with weights used and rep goals or even weight increasements. The workout diary needs to be right and ready to go as it is my guide. I always take my small workout diary with me into the gym I train at.

What are the results we all are aiming for one may ask, normally should be an intense workout where all muscle groups are worked to failure or near failure. And the food you have fed yourself is going to encourage those stubborn muscles to replenish and get a little bit stronger and bigger, just a little bit, hopefully with God’s help. So here I go I always attempt to be in bed most nights at 10-30 pm and up at 7a m, the days before training I have eaten 3 large meals aiming for 50 grams of protein or more at each meal. 

For breakfast on the morning before I train which is normally consumed and finished at 9 am is 4 eggs, spinach, avocado, yogurt and 2 green apples. The glycogen in green apples will break down into glucose, which enters the blood and transport back to the muscles to be used in glycolysis or stored as glycogen.

Weight training for me is done at 12-30 pm every 4 th day. I then complete my diary, fill in all the exercises, weights to be used and rep goals. On the opposite page of my diary, I right in squares my goals, could be focus on form, challenge yourself, last workout of your life, make savage the body and civilize the mind, write in anything that motivates you and drives you hard during your workout.  

When arriving at the gym, whether it be away from home, in your basement or the back shed, don’t be bothered by anyone or anything especially earphones, telephones or lap top devices. Switch off and focus, workout of your like remember, maybe your last, warm up for 5 minutes and lift simple as that.

I am totally convinced that a properly planned and intelligently followed program of weight training does increase one’s life expectancy. I cannot believe that all other things being equal, a person who trains religiously will not live longer than a person who remains sedentary. I have met men in their 50’s, 60’s and even 70’s who were obviously in better shape than men in their 20’s simply because they worked out hard and they have always worked out hard.

I also believe life’s expectancy is increased through regular participation in such activities as martial arts, boxing, swimming, running, hiking, rucking, climbing and gymnastics. As well as other healthful pursuits. Getting old does not mean  demise in our health, whether emotionally, spiritually, or physically. I believe it is the opposite – as we age, we can become stronger and wiser. 

What I think is important, is not the debate about who lives longer (“the man who trains or the man who doesn’t “) but who lives better. I think that the improved quality of life that a hard training person enjoys so far surpasses that of the sedentary person that, even if the non-exerciser is a financial expert, his life is pitiful by comparison with the vigorous person’s. 

As we age, we can evolve and remember who we are spiritually and continue cultivating all those important aspects which prepare us to train hard and continuous. Diet plays an important role and is one thing we can investigate and experiment with to see what works.  I am a living testament to this, and so many others are. As we age find the time to strengthen your body, expand your knowledge and improve your health.

That is simple but achievable.

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Professor Attila: The Father Of Modern Strength Coaching - By James Athanasiou

Professor Attila was a groundbreaking innovator, a spectacular strongman, considered by many as the greatest figure in physical culture: And for good reason. A true phenomenon, Attila shaped the careers of the finest strength athletes to cross the Earth, while being remembered as the Father of personal coaching over a century after his death.

With our modern day widespread appeal of strength training, it's easy to neglect how this life changing movement needed more than a century to be established. Many battles against criticism towards physical culture had to be won over time, and it took a great bunch of insanely strong and outlandish folks to raise the public's awareness of the benefits of strength training. And none other contributed more to this revolution than Professor Attila.

Part 1: The Solid Foundations That Shaped The Legend

Ludwig Durlacher was born on July 2, 1844 in Karlsruhe Germany. His intelligence was prominent, speaking five languages and mastering the piano from an early age. However, Ludwig's destiny would far surpass these standards, as he soon steered his eyes off the textbooks and towards the gymnasium. As a child, his passion for fitness was  sparked by his interaction with the legendary Felice Napoli, the Italian Strongman that would go on to help him develop his talents.

During this era, strongmen were above all performers. Their feats of strength were backed up by a story, a stage act where they were called to steal the spotlight as either a mythical figure, challenging the limits of human potential. Bending irons, tossing with animals and heavy machinery, all the while dancing and acting on stage were the standard schedule of every Strongman Show.

Ludwig, determined to reform the standard, adopted the stage name of Attila and began performing in 1863, at just 19 years of age. The choice was no coincidence. Ludwig took his name from the emperor Attila the Hun, realising the need for brand recognition and marketing. Together with a partner by the name of "Valerie the Female Gladiator" they toured Europe and America, stunning the world with feats of strength.

Part 2: An Original And Generational Trainer 

During his tours throughout Europe, Louis made a great contribution to the Strongman scene, inventing numerous acts. His most notable ones were the Roman Column, card tearing and the "Human Bridge", which came to be known as the Tomb Of Hercules. The last lift was the most incredible act, since the lifter held a reverse plank position while balancing a full grown horse and its rider on his stomach. He's also to be credited for the invention of the Bent Press, a very tough overhead lift in which he went on to become  the first man to lift over 200lbs.

He was also the first to perform solitary strongman acts, setting the standard for the Strongman Contests as we know them today. As the years went on, Louis would harness his coaching ability to spark a new age for fitness and strength training. The fame he acquired allowed him to come in touch with the elites of his era, establishing him as a high ticket personal trainer, making physical activity more appealing than ever before. In fact, he gathered such big fame for his time that he would go on to perform for Queen Victoria in the Buckingham Palace in 1887.

By the time he opened his famous gym in Brussels in 1886, his associates included wealthy individuals like Alfred Vanderbilt and J.P. Morgan, royals from Greece, Russia and Britain. More importantly, he coached other Strongman Greats, including Louis Cyr, Lionel Strongfort and Warren Lincoln Travis: a remarkable athlete who at only 200 lbs came close to matching Louis Cyr's superhuman feats, as well as exceptional athletes of other fields, most notably the heavyweight champion James J. Corbett, the only man to ever beat John Sullivan.

Throughout his coaching, he continued to figure out innovative training systems for every individual student. His most notable piece of work was the 5 Pound Dumbbell System, a groundbreaking program demonstrating nearly 30 exercises anyone could perform that would drastically improve their conditioning. He was also one of the very first people to encourage women to take part in strength training and boxing, for the overall health benefits.

Taking a closer look at Attila's Athletic Studio and School Of Physical Culture, one can really understand the variations and uniqueness of Professor Attila's methods, truly embracing the aura of a museum. This landmark of physical culture would later be inherited by his son-in-law and Bodybuilding pioneer Siegmund Klein, who married his daughter Grace in 1924 and ran the gym up until the 70s. The amazing thing is that much of Attila's original equipment from Belgium was preserved, including his Roman Column.

Part 3: The Spirit Of An Athlete And An Innovator

However, his breakthroughs in strength training are only one aspect of Attila's brilliant work. His bright mind allowed him to revolutionise the entire strength training field by inventing the Roman Chair, the Globe Barbell and even the Plate Loading Barbell, most of which are heavily utilized by millions of people to this day. Before him, only dumbbells and various objects were used to train and perform.

More than anything, Attila emphasised on the essence of movement and physical activity. He was a very accomplished athlete outside of weight training, highly gifted in swimming, jumping and running, gathering over 200 medals throughout his competitive years. As the years went on, he became concerned with the health of New York office workers and of people whose jobs demanded that they sit down for hours everyday. His Studio was dedicated to rejuvenating such people and encouraging everyone to stay active.

Part 4: The Unique Bond With Sandow

One day, a young lad walked into his gym in Brussels. The 19 year old Friedrich Muller was first employed by professor Attila as a janitor, but as time progressed, he had the opportunity to showcase his incredible strength. Attila soon realised the raw talent he had in his hands and worked his life to made the young man into the legendary Eugen Sandow, training him in his spare time and guiding his strongman career at his own gym in Brussels in 1886.

After opening his gym in Bloomsbury in 1889, Attila continued to train Sandow. Around the same year, he encouraged him to enroll in his first ever strongman contest. This legendary event would go down as one of Sandow's most notable victories, beating both Charles Sampson and Cyclops.

From then on, Attila and Sandow would perform on stage as a duet, allowing one to benefit from the other's fame and thus strengthening their bond as a student and teacher. Even though they eventually fell out, no one can deny how both men built one another. Sandow had the backing necessary to unfold his talent, while Attila gained the fame and the knowledge necessary to kickstart his coaching career.

Part 5: The Passing On Of Attila's True Inheritance 

Throughout his life, he always rocked a light compact frame. At the peak of his career, Louis measured at 5ft 4inch and 175 lbs in bodyweight, matching and surpassing the performances of much heavier competitors, giving more credibility to the effectiveness of his teachings.

His modest and kind personality never allowed him to take credit for his incredible work. The desire to preserve the Sandow myth, alongside the lack of biography elements left Attila in the shadows. As Bob Hoffman, another Iron Game great, once observed:

"The modest Attila deigned to remain in the background, never seeking publicity, for he had built a better mousetrap and the world beat a path to his door. . . . Modern strength athletes owe more to this man than to any other.” 

Sadly, in 1924, father time came down knocking on Professor Attila's door. He died peacefully that year, running his gym and changing people's lives for the better till the last breath. Always modest and focused on muscle building for everyone, he never once seeked credit for his remarkable contributions.

His true heritage however was given to none other than the generations after him. All the teachings and strongman feats done throughout his life could not match the impact his methods had on our understanding of coaching and our appreciation for physical fitness. So the next time you think of the forums and the people that helped you come closer to achieving your goals as a strength athlete, take a brief moment to say "Thank You" to Professor Louis Attila.

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