59 in 59 - By Jim Duggan

When I was growing up, there used to be an electronics company called “Crazy Eddie.”  Like many businesses during that time, it was their commercials that stood out.  The commercials featured an actor, I forget who it was, who the role of Eddie.  The loud, energetic ads would always end with “Eddie” loudly exclaiming “Crazy Eddie’s prices are INSANE!”  They must have known what they were doing because decades later, I still remember it.  One thing that I particularly remember are Crazy Eddie’s annual Christmas Sale, which took place in July of every year.  That’s right, every July Crazy Eddie would have his annual Christmas Sale ( there’s a reason they called him crazy), during the hottest month of the year.  

     Unfortunately, Crazy Eddie went bankrupt, and shortly after the company went “el foldo’” Eddie himself ( the real Eddie, not the actor who portrayed him in the commercials) was busted for fraud.  So much for entertaining commercials.  But all these years later, something has replaced Crazy Eddie’s Christmas Sale as a reminder of the Summer heat and craziness.  Something that I’ve been doing for a number of years now, and which I enjoy sharing.

     High-rep stone workouts on my birthday have become something of a tradition for me.  I actually look forward to the yearly challenge for several reasons.  I’ve often mentioned my admiration for Jack LaLanne over the years.  His birthday challenges were the stuff of legend, and I would never for one minute compare myself with him, but I will readily admit that he was- and is still- an inspiration.

     Another reason for challenging myself each year on my birthday is that it is  only natural for any real strength athlete to challenge himself ( or herself).  Where would we be without challenge? And when I talk about challenge, I do not mean against other people.  I mean competing against yourself.  I’ve always felt that real lifters compete against themselves.  Your opponent is your potential.  And I truly believe that you are never too old to challenge yourself.

     One of my all-time favorite strength athletes in Al Oerter, the first man to win four Olympic gold medals in one event, the discus.  The fact that Mr. Oerter came from Long Island was one reason I gravitated to him.  But there were others, not the least of which is that at the age of 44, he was in the process of making a comeback in the Olympics.  He was making great gains, and throwing the discus further than he ever had, and was well on his way to making the Olympic team, until politics intervened and he, like all the other athletes on the 1980 team, had to endure a boycott of the games.  

     Another reason for my admiration of Al Oerter was that he was able to express his feelings on competition in a way that resonated with me, and I’m sure with many others who have hoisted the steel.  “Competition in its best form is a test of self.  It has nothing to do with medals.  The winner is the person who gets the most out of themselves.”  The next time you find yourself obsessed with the accomplishments of others, remember these words.  

     There is another quote that is especially appropriate for anyone who is engaged in heavy training:  “To exercise at or near capacity is the best way I know of reaching a true introspective state.  If you do it right, it can open all kinds of inner doors.”  

     On the morning of July 20th, on my 59th birthday, I was definitely not thinking of reaching an introspective state.  I wasn’t contemplating opening any kinds of doors ( inner or otherwise).  I was simply focused on the challenge I set out for myself.  I would test myself on the Ironmind “Crushed to Dust Challenge,” after which I would attempt to lift and shoulder my 180 Lb granite atlas stone 59 times in 59 minutes.  

     For those unfamiliar with the “Crushed to Dust Challenge,” it would be just as easy for you to look it up, than explain all the rules and requirements.  I had no illusions ( or delusions ), I simply wanted to see where I stand on this well-known grip challenge.  The three movements- closing a Captains of Crush #2, Lifting a max weight with the Rolling Thunder revolving one-arm deadlift handle, and a max weight with an Ironmind Hub Pinch Grip- were not exercises that I did on a regular basis, except for the gripper.  Closing the CofC #2 was actually pretty easy that morning.  I actually did two easy reps.  Perhaps the ease with which I closed it was because my hands had not been overtrained .  Sometimes we enjoy grip work so much that we overdo it.  But I was very happy with what I did with the gripper.  That happiness was short-lived because I immediately went to the Hub Pinch and was humbled.  I barely lifted 26 Lbs off the floor.  You read it right, I was nearly twenty pounds off the qualifying mark for the challenge.  I immediately went to the Rolling Thunder ( there is a three minute time limit and I wanted to give myself enough time in case I needed to add or subtract weight).  I lifted 166 easily enough for my first attempt, then I went to 176 and again, I was barely able to hold it for more than a second in the finish position.  It was at this point that I realized that if I wanted to seriously make a run at completing the challenge, I would have t devote more time to my open hand strength.  But that’s the subject of another article.

     On to the fun part:  Lifting a 180 Lb stone off the ground and shouldering it.  In years past, I would lift my stone for the same number of repetitions as my age.  I realize that, as I get older, I will eventually reach a point of no return, but hopefully that will be a few years down the road.  

     I set a time of 59 minutes simply to push myself and make it more challenging.  I didn’t want to make it a leisurely event, although nothing about lifting a granite stone should ever be construed to be leisurely.  The first several reps went smoothly.  Even though I warmed up with my lighter stones ( 100 and 145 pounders ), it wasn’t until the fifth or sixth rep with my 180 stone that I felt myself truly warmed up and in a groove.  I started out trying to do one rep each minute.  This is not always as easy as it looks, because sometimes the stone will roll, and getting set up for each rep can be tricky, because as the reps pile up, the stone creates holes in the lawn and I have to be careful not to slip/trip in a man-made crater.  

     The reps continued in a relatively smooth manner.  Sometimes I would do two or three at a time and take a correspondingly longer rest, but as I reached the mid-forties, I was starting to slow down.  I didn’t “hit the wall,” in runner’s parlance, but I was definitely feeling the effects of high reps in the Summer sun.  As I hit the fifties, I accepted the fact that I would not be able to finish in 59 minutes.  With time running down, I just wanted to keep going.  When the 59 minute mark expired, I was still four reps short, but I was determined to hit my goal number, but then I decided to do sixty.  An extra rep for good measure, so to speak.  So instead of 59 in 59, I was able to accomplish “60 in sixty-seven.”  I know it doesn’t have quite the same ring, but I still did sixty reps with my 180 stone, and I was proud of that.

     The final thing I did was to do a few sets with my York Krusher.  I wouldn’t want to let a birthday challenge go by without at least one reference to York Barbell, and my York Chest Krusher is still a great tool for getting stronger.  It may be considered vintage or an antique, but it still works.  

     Whether you seek an introspective state, or you just want to simply challenge yourself as you get older, there is only one way to do it, and that’s all out.  We’re all getting older, there’s no getting around it, but it doesn’t mean we have to settle for not getting the most out of ourselves.

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What motivates you and me to train - By David Sedunary

I am often asked “what motivates you to train David, you have been at it for 56 years, aren’t you sick of it, why aren’t you bigger? Are you stronger? You do not look like the modern body builders, what do you get out of it ?" It goes on and on. There are only some people such as Bob Whelan my mentor and coach, who gives me inspiration. So they are the people you look forward to talking to and listening to with the greatest of concentration and listening powers. You not only listen and read, but you also put this knowledge into practice, and you do it repeatedly. Repetition is the mother of skill.

Why? Because they are true to you and want the best for you. Surround yourself with people who want the best for you, that is one of my major philosophies in life. Not only do we talk and listen to people who want the best for us, we also surround ourselves with reading and listening knowledge from those who want the best for us weight trainers and strength athletes. Share knowledge and gain wealth which improves your health.

Read all you can by such great writers as Brad Steiner, Peary Rader, John Christy, Brooks Kubik, Bob Whelan, Jim Duggan, Ken Leistner, Jocko Willink, Stuart Mc Robert. Also young blokes such as RJ Hicks who has learnt off the drug free natural weightlifters, and body builders. These men preach the truth they are true to themselves and to you the reader. They are drug free trainers, who remain healthy throughout their lives. 

So above is just a small portion of what has motivated me for 56 years, it is not so much the motivation to keep training, it is the discipline one has acquired to keep training, repeatedly, because the results far outweigh the failures. Results such as internal and external strength and wellbeing, we not only strengthen the muscles one can view we also strengthen muscle tissue which holds our organs in position. When you do a hard set of abdominal crunches, barbell squats or weighted side bends think of the amount of blood you squeeze into the abdominal cavity area and muscles which support the lower body. 

What about your heart muscle, it is also strengthened. The connective tissue is strengthened, which holds the joints together, stabilizes us and supports us if we fall and are injured. If you play sport and weight train you will get less injuries and the ones, you get are less traumatic. I played Australian Rules Football from the age of 10 till the age of 33, never damaged a knee, or an ankle, never pulled a hamstring or quadricep muscle. I once damaged my right shoulder playing football. Immediately after the football match, I applied wet heat to the shoulder area, and pressed a dumb bell overhead all week for rep after rep and played the following Saturday.

That is why I am not sick of weight training and what motivates me to continue it twice a week, workout after workout, month after month. Training gives me results, some hidden and some you can see. As I get older it is more beneficial to me. 

You will get as big as your genetics permit you to get naturally. Once you reach your genetic potential in strength and size, it is then only a matter of maintaining it. This may take you 3 to 4 years of consistent progressive training, sometime times longer. It is not so much the result it is the journey along the way. The mental strength you gain, the physical appearance and the feeling of being stronger than most. Also being equipped to handle most physical situations if necessary.

Every time I train, I write 3 or 4 short sentences in my training diary alongside my workout. I have the discipline to get to the gym, which makes me feel great, these short sentences motivate me to improve and keep going back.

Below are some of the short motivational sentences I have used this year:

Strengthen the body, use good form, keep your muscle, be strong, believe in yourself, do it today, improve your health, strong body and mind, tough times never last but tough people do, improve strength and stability, focus on your form, challenge yourself.

So there you are, all by yourself with the iron, just you and all the above motivators, and the discipline you have instilled into yourself. All this has given you physical, mental, and emotional wellbeing and health, that you can never acquire from anywhere or any other activity.

The God father of fitness the great Jack LaLanne was once asked the following question:

“What motivates you Jack to get up each morning and train “

Jack said.

“God doesn’t knock on Jack LaLanne’s and say get up Jack.”

“Jack LaLanne gets up and does it himself.”

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Muscular Weight - By Jim Duggan

By the Spring of 1981, Strength and Health magazine had seen its best days ( the magazine would fold five years later) but it was still capable of putting out some quality articles.  The May 1981 edition certainly qualifies as one of the “good ones.”  

     To begin with, Bob Hoffman’s editorial was devoted to the brand new Weightlifting Hall of Fame at York’s new headquarters, located on Interstate 83.  When this issue was initially published, the museum hadn’t yet opened, but you could feel the anticipation and excitement while reading through Bob’s  editorial.  As someone who has visited the Hall of Fame on several occasions, I can tell you that it is all that it is cracked up to be.  Every person who has “hoisted the steel” should make a pilgrimage to York Barbell.  It’s even more imperative than ever to get over there because I have heard from several people that there is a major overhaul planned for the Hall of Fame.  It seems that in order to generate more interest among the general public, the museum plans on concentrating more on marketable subjects like Hugh Jackman and Sylvester Stallone, and others like them.  What a shame!  I would hate to think that the legacies of athletes like Dave Sheppard, Tommy Kono, and John Davis will be replaced by a bunch of actors.  Hopefully, the “powers that be” will reconsider such a shameful attempt to “modernize” a hallowed place like the York Hall of Fame.  Some things should be left well enough alone.  Why sell out to a bunch of people who could never hold a candle to the likes of Grimek and Davis.

     Speaking of John Grimek, the May 1981 issue of S&H includes a fine article written by the “Monarch of Muscle” himself.  “Muscular Weight: Some Gain It, Some Don’t.  How About You?”  What’s interesting is that the subject of gaining muscular bodyweight is, has been, and always will be one of the most important topics among those who take up weight training.  Some things never change, and I don’t suppose interest in getting bigger and stronger will ever diminish.  

     “Why do some individuals begin to show impressive gains in just a matter of weeks while others fail to show any improvement?”  This is the question that Mr. Grimek asked at the beginning of the article.  It is perfectly normal for someone who begins to lift weights to question himself, as well as the methods he is utilizing.  The important thing is to not become discouraged.  For most people, results do not come overnight.  Even if you are seemingly stuck in a rut, if you stick to your program and keep going, according to Grimek, you are “probably causing some vital changes to be brought about within your body.”  

     Perhaps the biggest mistake most trainees make is trying to copy the training routine of an experienced lifter or, worse, the steroid-fueled bodybuilders featured in most of the muscle magazines.  By continually trying to follow a so-called advanced routine, a beginner will be subjecting his/her body to too much work.  Too many sets, too much weight, and most importantly, not sufficient recovery between workouts.  This sort of condition is not limited to beginners.  Drug-free lifters who try to follow routines used by steroid users will suffer the same consequences.  

     “Common sense dictates that when one continually does more than he can recover from, he is not going to achieve results.”  You could possible say that these are the foundations of abbreviated training, but I think it goes back before that time.  But it’s interesting to know that over forty years ago, the legendary John Grimek was urging readers to cut down on their training in order to recuperate sufficiently.  

     Doing more exercises and training longer hours in NOT the answer.  For most drug-free lifters, this should be common sense.  Unfortunately, as we have learned, common sense is not always very common.  Adequate rest between workouts is vital to all lifters, but especially for those who want to increase the muscular bodyweight naturally.  Training every day is definitely something to be avoided.  And by all means, do not subscribe to the ridiculous idea of training “bodyparts” on separate days.  Bodypart training was developed by steroid users because it is only by using artificial strength aids that you can lift heavy every day. Don’t follow a misguided routine simply because a steroid-bloated druggie trains that way.   

     The “Monarch of Muscledom” goes on to describe another obstacle in the quest for more muscular size.  Performing too many exercises in a workout.  “You should provide only as much work as your body can totally recover from without experiencing any prolonged fatigue.”  How much is too much?  That is a question that each individual must answer for themselves.  But according to Mr. Grimek, the absolute maximum number of exercises to be performed is ten.  Here is where I might have to disagree.  I think most drug-free lifters can benefit from less than that and still build impressive size and strength.  I remember years ago, that Larry “Bruno” Licandro once went an entire Summer doing only three movements- Squat, Bench Press, and Deadlift- to the exclusion of all other movements.  Naturally, Larry was competing in powerlifting at the time, but so it should come as no surprise that these are the exercises that he chose to do.  What’s interesting is that Larry gained weight on this routine, in addition to improving his competitive lifts.  I’ve always been a believer in the value of “assistance exercises” for the three lifts, but Larry’s progress by doing nothing but the lifts themselves proves that you can make great gains by just doing the lifts.  The key is that Larry listened to his body and was able to determine that such training would work for him.  

     It should be clear that the biggest obstacle to gaining muscular weight, insofar as training is concerned, is doing too much and not allowing your body to adequately recover from your workouts.  

     There is a way to determine if your workouts are productive and beneficial, and Mr. Grimek provides an answer that is- or should be- utilized by everyone who trains.  Chart your recovery.  The only way to do this is to keep a training notebook or journal and keep track of your workouts.  This is the best way to measure your progress, and make no mistake, that is the goal of all trainees.  PROGRESSIVE resistance means just that.  By keeping track of the exercises you do, the sets, reps, and poundages, you will be able to easily measure the productivity of your workouts.  Some people like to keep track of things such as food intake, resting heart rate, and other things, and if you want to be especially thorough, then by all means go the extra yard.  But for most trainees, just being able to see the weekly poundage progression is enough.  

     If, after looking at your training records, you find yourself stagnating, or if the weights seem heavy, then you should re-evaluate what you’re doing.  Cut back on your exercises or sets, or give yourself extra rest days between workouts.  Listening to your body and heeding the warning signs of overtraining are important factors in getting bigger and stronger.  Obviously, patience plays a role in size and strength, too.  A few years ago, I wrote an article about persistence in training.  If you train hard, progressively, and persistently then you will achieve your goals.  

     The methods of gaining muscular weight as described by Mr. Grimek are nothing new under the sun.  In fact, these ideas were not new forty-two years ago when this article first appeared.  People have been gaining muscular size and strength since the invention of barbells and dumbbells, but every once in a while it good to receive a reminder, and I can’t think of a better person to remind us of how to do it than John Grimek.  Especially in light of the fact that in a few days – June 17th- will mark the 113th anniversary of the birth of the legendary Monarch of Muscledom.

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Deadlifts In The Grass - By Jim Duggan

     I was going to title this article “Deadlift Variations,” because it’s basically about different ways to provide variety to doing deadlifts.  However, the song “Grazing In The Grass” has been playing in my mind ( thank you Sirius XM) and I thought that it would be a nice title for a Deadlift article.  Incidentally, the version to which I am referring is the one performed by The Friends of Distinction, although the instrumental version by Hugh Masekela will work just as well.

     Over the years, I’ve written several articles pertaining to the Deadlift.  There are several reasons for this.  To begin with, the Deadlift was my favorite competitive lift.  There used to be an old saying, “The contest doesn’t start until the bar is on the floor.”  At most contests, the deadlift was always the portion of the meet with the most drama.  Many times, a contest would be won or lost depending on who was the better deadlifter.  Sometimes strategy would come into play, but, for the most part, the simple fact that the deadlift was a basic test overall body strength, the stronger lifter would win the meet by virtue of pulling more weight off the floor.

     Additionally, I’ve always found the deadlift to be fascinating.  This may sound strange, because it is certainly not a “glamorous” lift.  One need only look at the strained expression on someone doing a limit deadlift to realize that the deadlift is certainly not glamorous.  It’s not a very technical lift, although it is far more technical than most people realize.  I guess a better way of phrasing this would be to say that the deadlift does not require years of technique like a Clean and Jerk, for example.  

     There is no need for any special equipment, either.  You do not need a squat rack, power rack, or bench.  Spotters are not necessary.  All you need is a good bar, some weight, and a lot of desire.  A willingness to work hard would also be beneficial.  Because that’s what training the deadlift is all about:  Hard, heavy work.

     It is because of this hard, back-breaking work that you will feel as if you were run over by a truck after a heavy deadlift workout.  If you were to go to a typical commercial gym, you will find any number of pumpers and toners doing set after set of curls, pushdowns, or other baby exercises.  These yo-yos usually stand out, for all the wrong reasons.  But you can easily spot the person who lifts heavy.  It is the “look of power” which Dr. Ken so accurately described years ago in The Steel Tip.  A Lifter who has devoted a lot of time to heavy pulls from the floor will have a certain capacity for brutally hard work.  He/she relishes the beat up feeling following a heavy deadlift workout.  It’s hard to describe in words, but unmistakable in recognition. You will know it the day ( or days ) after.

     For a while, I was using my thick-handle trap bar for my deadlifting.  It is one of my favorite movements.  But as much as you may enjoy doing something, the body needs change in the form of variety.  Even if you are feeling good physically, mentally you may need to change things up to prevent from going stale.  For some reason, I’ve always found it easy to burn out on deadlifts if I don’t give myself proper recuperation between workouts.  Also, if I do too many sets, it will catch up with me in the form of overtraining.  Perhaps it is because of the lift itself.  The bar is on the floor, motionless.  Unlike the Squat, or Bench Press, there is absolutely no movement or momentum to stimulate movement of the weight.  I think for that reason, it is necessary to approach the bar with a positive mental attitude.  I always try to think of the great Soviet lifter David Rigert where he was quoted as saying “When you are alone with a great weight, you must be very, very brave.”  But this constant, relentless psychological battle can take toll.  You can only psych yourself up so many times in training, especially when you are doing the same movement repeatedly.  This is why I’ve tried to incorporate some form of variety in my deadlift workouts, while still dedicating myself to training hard and heavy.  

     In previous articles, I’ve talked about Dumbbell Deadlifts, and also doing Deadlifts off a block ( deficit Deadlifts), as well as partial Deadlifts.  Most of the time, I do them in the comfort of my living room/gym.  However, with the arrival of Spring, and the accompanying warm weather, I decided to take my workouts outside.  And instead of using a bar, trap bar, or dumbbells, I decided to use a piece of equipment that I’ve had for a long time: my Farmer’s Walk handles.  

     I originally purchased these handles about 25 years ago from Drew Israel.  Each one weighs 70kgs ( 154 Lbs.).  These are definitely not implements to be trifled with in any way.  Because I keep them in my shed, and because I didn’t feel like hauling them to my deck and back, I decided to do my Farmer’s Deadlifts in the grass.  Due to their heavy weight, they are a perfect workout all by themselves.  The low position required to pull them from the ground with no weight makes for a great range of motion.  

    I also have a supply of 25 Lb plates for the purpose of increasing the poundage.  Yes, the range of motion is decreased slightly, but not by much.  And the added weight makes for a challenging movement.  One thing that I didn’t account for was the ground being soft on the days after it rains.  April showers bring May flowers, but they also cause your weights to sink into the ground.  Perhaps larger plates would prevent this from happening, but the increased diameter would decrease the range of motion even further.  Yes, this is a quandary experienced only by those of us who are dedicated to our beloved Deadlifts.

     In all seriousness, using the Farmer’s Walk handles is an interesting variation.  It’s kind of a cross between dumbbell Deadlifts and trap bar Deadlifts.  Can I stand on a block and create a deficit?  Perhaps.  But right now, I’m content to use these implements as a means of doing Deadlifts without a bar or conventional dumbbells.  

     Incidentally, if you are doing any sort of Deadlift, I recommend that you not use a belt.  I’ve discussed this before, and I firmly believe in the value of training without any sort of lifting aids.  This is something that I first learned while training at Bruno’s many years ago, and I have never wavered in this opinion. 

     While I’m on the subject of lifting aids, I can’t rightfully discuss their use without mentioning something that never ceases to amuse me.  I’m referring to the numerous videos that are posted by people claiming to be “raw” lifters.  Now, I have nothing whatsoever against raw lifting.  I even competed in a few raw contests in the past.  But what passes for “raw” today leaves a lot to be desired.  I’m talking about people wearing wrist wraps, knee wraps, elbow wraps and lifting straps.  If you are bench pressing with wrist wraps and elbow wraps, then you are NOT lifting “raw.” Likewise, if you are deadlifting with lifting straps then you are NOT a raw lifter.  From the looks of these “figure eight” straps, it appears as if you don’t even have to wrap your hands around the bar to pull it off the ground.  But what always leaves me feeling puzzled are the people who use an axle ( or thick bar), strap their hands to the bar and deadlift it off the ground.  Somehow they feel it is a grip feat worthy of recognition.  What a joke.  What’s the sense of using an axle if you’re just going to use artificial means of attaching your hands to the bar?  I fail to see how that is impressive.

     Now that I’ve finished ranting, I would like to say that I will continue to train outside, and that includes incorporating my Farmer’s Deadlifts into my routine.  Naturally, there are many movements which can be done outside, and since we are only in the month of May, I’ve only scratched the surface insofar as outdoor training is concerned.

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Peary Rader: The Iron Man - By RJ Hicks MS, CSCS

Peary Rader was an early bodybuilder, weight lifter and strength training writer who left a huge impact on the Iron game. As a young, undersized boy he built himself up with heavy, high repetition back squats. In just a few years of training his weight shot up 80 pounds as he focuses on lifting heavier and heavier weights in high rep back squat, eventually earning local success in competition as a lifter. This sparked Rader’s lifelong passion for weight lifting and bodybuilding, which he shared with others through his writings, publication and promotion for natural training methods.

Rader’s interest in weight training began in his teenage years when started training with homemade weights made from scrap metal. Frustrated with his size, he became fascinated by the idea of building his own strength and sculpting his physique through weight training. He would supplement limited sets of; the deadlift, clean and jerk, military press, barbell row, bench press, barbell curl and sit-up to his 20 rep squats. It was not long after his success in weight lifting and bodybuilding that Peary Rader took up writing for various bodybuilding publications. His articles were well-received by his few readers and he soon established himself as an expert in the field of weight training and bodybuilding. Rader used this platform influence other like-mind fitness enthusiast, leaving many everlasting contributions to the field. Going down in history as one of the greatest figures in the Iron Game.

One of Peary Rader’s most significant contribution to the Iron Game was his publication, Iron Man magazine. The magazine originated in 1936 at his own dining room table. As a small newsletter and quickly grew to become one of the most influential publications in the field of strength training for 50 years. Through Iron Man, Rader was able to reach a large audience of weightlifters, bodybuilders and weight training enthusiast, providing them with training tips, workout routines, nutrition and spiritual advice. It was an educational tool to people interested in weight training.

It was one of the first magazines to promote twice a week training, women training with weights, Arthur Jones training ideas and at the time his new nautilus machines. Similar to Bob Hoffman’s Strength and Health magazine, Rader didn’t just cover weight training. He promoted overall health, character and spiritual health in his editorial section. Dr. Ken Leistner, Stuart McRobert and Bradley Steiner were just some of the great past writers for Peary Rader’s publication. The magazine was known for its innovative approaches to training and its emphasis on natural bodybuilding methods. A true godsend at that time to counter the rampant drug training found in the Muscle and Fitness magazines.

Another important contribution that Rader made to the iron game was his emphasis on proper form and technique in weight training. Rader believed that proper form and technique were necessary for achieving optimal results and avoiding injury. He stressed the importance of starting with lighter weights and master proper mechanics before progressing to heavier weight. Rader encouraged trainees to focus on maintaining proper form throughout each exercise from start to finish. He believed you must earn the increase in weight through your performance rather than sacrificing form to continue to lift heavier loads.

Rader was a strong advocate for natural bodybuilding and weightlifting, which focused on achieving strength and physique goals through hard work and dedication, rather than through the use of performance-enhancing drugs. His philosophy of drug-free training was based on his belief that using performance-enhancing drugs was not only unethical, but dangerous to trainees. He knew that the use of drugs could lead to serious health problems and that the risks outweighed any potential benefit.

Instead, Rader promoted the importance of natural training methods, such as progressive overload, good form and a focus on nutrition and recovery. He believed natural training methods were not only heathier but also more sustainable in the long run, allowing athletes to achieve their goals without putting their health at risk. Rader advocated for a holistic approach to strength training, which not only weight training, but proper nutrition, and recovery.

Training Philosophy

One of the key principles of Peary Rader’s weight training philosophy was the importance of progressive overload. Rader believed that the body needed to be challenged progressively with heavier weights (not volume, exercise variations or training frequency) in order to continue making gains in muscular size and strength. He advocated a gradual increase in weight overtime, as opposed to sudden jumps, in order to minimize the risk of injury and ensure the body could adapt to the new stresses being placed upon it.

Rader also believed that nutrition was an important factor of any effective weight training program. He stressed the importance of consuming a balanced diet that provided the body with nutrients it needed to recover from workouts. Rader recommended trainees consume a sufficient amount of protein, complex carbohydrates and healthy fats, while minimizing their intake of processed foods and refined sugars. He pushed natural foods for protein such as milk, eggs and animal proteins. There were no large advertisements, no hidden agendas or selling garbage products like most of the muscle magazines today.

In addition to nutrition, Rader also believed rest and recovery were necessary components of a successful weight training program. He encouraged trainees to get plenty of sleep, take rest days as needed, and allow their bodies time to recover between workouts. Rader was the first to promote twice a week strength training during a time that three whole body workouts was the norm. Long before Arthur Jones or High Intensity Training practitioners established it as general doctrine. He already figured out overtraining and lack of rest would lead to injury, burnout, and stalled progress in the gym for natural trainees.

A basic template of the training he promoted twice a week:

Squats or Deadlifts 1x20 Military press or behind the neck press 1 to 3 sets of 10 to 12 reps Barbell curl or chin ups 1 to 3 sets of 10 to 12 reps Bench press or dips 1 to 3 sets of 10 to 12 reps Bent over barbell rows 1 to 3 sets of 10 to 12 reps Sit ups or leg raises 1 to 3 sets of 10 to 12 rep

Peary Rader was without a doubt one of the best and truly ahead of his time. He was the most honest guy ever, disciplined in his craft and extremely admired by the people who knew of him. His training philosophy never veered centering around poundage progression full body workouts with basic exercises, twice a week with plenty of rest and recovery between workouts. Though Peary Rader is gone, his legacy lives on in the pages of his original Iron Man magazine, which has some of the greatest training advice ever recorded.

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A Few 'Old School' Success Principles - Message from Rich Sadiv

In my experiences as the head performance coach at Parisi Speed School Fair Lawn, I regularly receive questions related to my overall coaching philosophy. These discussions often gravitate around a central theme: the concept of so-called “old-school” training methodology in a modern setting. 

This approach can be jarring for athletes at first, as they aren’t always used to these enduring principles – usually through some lack of prior exposure. The reality is that many coaches subscribe to a fully modernized training mentality, implementing various trends and bodies of research as they emerge. While aspects of this approach are inevitably important, I also strongly believe in structuring training on timeless fundamentals related to both the training itself and the necessary behavioral adaptations required to maximize output. 

In this sense, the “old-school” term really isn’t necessary; quality training is quality training, and throughout the years, that has boiled down to time-tested values inextricably tied to competitive success. 

One of these values is adherence, which is sometimes that is easier said than done. That said, regardless of your sport or goal, you should be firmly committed to your purpose and beliefs – and compromise will actually come naturally. Trust me; as you probably already realize, there are a lot of people out there trying to make you do something you don’t want to do. A lot of times, these people are your friends – not really sure how. But regardless, you should approach these situations prepared to make necessary sacrifices to bolster your ability to achieve long-term success and balance. 

Adherence is a value I not only instill in my athletes – but practice daily in my own life. For instance, I stopped drinking alcohol 35 years ago – not a drop – and I felt it would be better to have clearly defined boundaries and eliminate any grey areas. I felt it was better to go all or, in his case, nothing. The strategy has proven to be very effective for me – not just with drinking, but with a lot of things I have either eliminated from my life or, on the flip side, that I have gone all in on. People would almost take it personally that I wouldn’t take a drink, almost get angry with me. I would finally end up saying, “ I don’t tell you not to drink, so I would appreciate you not telling me to drink.” I think the message has gotten across as people in my inner circle stopped being so persistent.

Another so-called “old-school” fundamental is routine. Through the years, I’ve developed a lot of positive routines; my most beneficial is getting up way earlier than I need to. What I found is it’s the only way to truly control time. Once you step out of your front door and start your day, you are at the beck and call of what the day brings. My day starts off at 3:00 AM with a large black cup of coffee. It’s just me in my rocking chair and my thoughts. No emails, no voicemails, no one looking for me. It gives me a great opportunity to review the past day, plan the current day, and sight my mind's eye on the future. 

Timeliness is also crucial in this regard. I cannot stand tardiness; it’s a quick path to bad habits and complacency, and I actively work to eliminate such tendencies in those I train. You could argue that all other training aspects revolve around being on time.

By fostering and developing such foundational values, athletes are better equipped to turn off the outside world, properly focus on their goals, and proactively put the necessary steps and training approaches in motion. These are facts that even many modernized, supposedly “new-school” methods actively put in motion – even if they aren’t fully aware of it. In almost all cases, success cannot advance beyond flash-in-the-pan unless these crucial commitments are made early and often. 

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Forty-Six in Six Minutes - By Jim Duggan

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

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

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

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

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

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

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

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

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

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

Editor's Note: Great article Jim!

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Improvement in Training and Life - By David Sedunary

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

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

Your goals maybe as follows: 

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

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

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

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

Strengthen my  body:

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

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

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

Expand my knowledge:

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

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

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

Improve my health:

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

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

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

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

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

You bet I can.

Do not say Do.

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A Great Training Message - from Dick Conner

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

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

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

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

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

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

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

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

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

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

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

 

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