Hard Work On Basic Exercises
by Bradley J. Steiner by Bradley J. Steiner
I happen to believe that Reg Park is the best example and single representative I happen to believe that Reg Park is the best example and single representative of what proper training with weights can do for a man. He's got everything: huge, of what proper training with weights can do for a man. He's got everything: huge, almost superhuman muscles, the strength of the most powerful competitive lifter, almost superhuman muscles, the strength of the most powerful competitive lifter, and the perfect, well-balanced physique that one sees on Greek statues in
and the perfect, well-balanced physique that one sees on Greek statues in museums. Whether or not you agree that Park is the Greatest -- if you've seen museums. Whether or not you agree that Park is the Greatest -- if you've seen him, then you've GOT to admit that he's good, to say the very least. OK. so who him, then you've GOT to admit that he's good, to say the very least. OK. so who cares about my opinion anyway, and what in heck does this have to do with how cares about my opinion anyway, and what in heck does this have to do with how you can get the Herculean build you're after?
you can get the Herculean build you're after?
The best physiques (and Park's is one of 'em), were all built by hard work on the The best physiques (and Park's is one of 'em), were all built by hard work on the basic, heavy duty exercises. There are NO exceptions to this statement. Even basic, heavy duty exercises. There are NO exceptions to this statement. Even easy-gainers who (like Park) build up very easily, never get to the Hercules stage easy-gainers who (like Park) build up very easily, never get to the Hercules stage without the ultimate in effort. Park worked up to squats with 600 pounds, behind without the ultimate in effort. Park worked up to squats with 600 pounds, behind the neck presses with 300 pounds, and bench presses with 500 pounds!
the neck presses with 300 pounds, and bench presses with 500 pounds!
Hereditary advantages or not, Park sweated blood to earn the massive excellent Hereditary advantages or not, Park sweated blood to earn the massive excellent physique that he has. And so did every other human Superman whose muscles physique that he has. And so did every other human Superman whose muscles aren't merely bloated, pumped-up tissue. The problem of WHAT these basic aren't merely bloated, pumped-up tissue. The problem of WHAT these basic exercisers are, and HOW HARD one must work on them for satisfactory, or even exercisers are, and HOW HARD one must work on them for satisfactory, or even startling results, is one that every bodybuilder, at one time or another during his startling results, is one that every bodybuilder, at one time or another during his career, is confronted with. This month we're going to solve the problem.
career, is confronted with. This month we're going to solve the problem.
To begin, let's sift through the thousands of possible exercises, and variations of To begin, let's sift through the thousands of possible exercises, and variations of exercises that confront every barbell man, and set down a principle by which the exercises that confront every barbell man, and set down a principle by which the trainee can determine the BEST among them; those upon which he should be trainee can determine the BEST among them; those upon which he should be concentrating his best efforts. Here's the principle: An exercise is worthwhile if it concentrating his best efforts. Here's the principle: An exercise is worthwhile if it allows you to use very heavy weights brings into play the BIG muscle groups allows you to use very heavy weights brings into play the BIG muscle groups --and causes lots of puffing --and panting.
and causes lots of puffing and panting.
From the simple formula stated above, it is quite easy to see that fully eighty or From the simple formula stated above, it is quite easy to see that fully eighty or ninety percent of the exercises followed by most barbell trainees do not come up ninety percent of the exercises followed by most barbell trainees do not come up to the standards required for maximum physical development. Concentration to the standards required for maximum physical development. Concentration curls, Hack squats, lateral raises, thigh extensions, triceps "kickback"
curls, Hack squats, lateral raises, thigh extensions, triceps "kickback"
movements, etc., all followed slavishly by thousands of misinformed movements, etc., all followed slavishly by thousands of misinformed
bodybuilders, are a waste of time. My very bitter apologies to the high-pressure bodybuilders, are a waste of time. My very bitter apologies to the high-pressure ad-men, and the authors of all the super Space-age courses, but their stuff is ad-men, and the authors of all the super Space-age courses, but their stuff is strictly from hunger. If you've been sucked into following any such routines, drop strictly from hunger. If you've been sucked into following any such routines, drop
'em! In all honesty, fellows, that garbage won't do a thing for you, aside from 'em! In all honesty, fellows, that garbage won't do a thing for you, aside from bringing discouragement and disillusionment. Save your time and money, and bringing discouragement and disillusionment. Save your time and money, and put your effort into THESE exercises:
put your effort into THESE exercises:
The Squat - Regular, parallel, breathing style, or front style The Squat - Regular, parallel, breathing style, or front style
The Press - Military or behind neck, seated or standing, barbell or heavy The Press - Military or behind neck, seated or standing, barbell or heavy dumbbells
dumbbells
Rowing - Bent over, barbell or dumbbells, one or two arm Rowing - Bent over, barbell or dumbbells, one or two arm Power cleans and High pulls
Power cleans and High pulls
Bench pressing - barbell or heavy dumbbells, Incline or flat bench style Bench pressing - barbell or heavy dumbbells, Incline or flat bench style Stiff-legged dead lifting and heavy barbell bendovers.
Stiff-legged dead lifting and heavy barbell bendovers.
In essence, those are the exercises that you ought to be killing yourself on. We're In essence, those are the exercises that you ought to be killing yourself on. We're concerned with the development of SIZE, POWER and SHAPELY BULK, so concerned with the development of SIZE, POWER and SHAPELY BULK, so we've eliminated all supplementary abdominal and calf work. This you can do at we've eliminated all supplementary abdominal and calf work. This you can do at your leisure, or you can omit it entirely, with no consequences to your overall your leisure, or you can omit it entirely, with no consequences to your overall development. The stuff we've enumerated above is what you need in order to development. The stuff we've enumerated above is what you need in order to turn yourself into a Human Hercules. And, lest you believe that this writer has a turn yourself into a Human Hercules. And, lest you believe that this writer has a vested interest in this, let me say that he HAS. I derive personal, private, selfish vested interest in this, let me say that he HAS. I derive personal, private, selfish satisfaction pushing the truth about sensible barbell training, and seeing those satisfaction pushing the truth about sensible barbell training, and seeing those guys who are willing to work for their goals, achieving the builds they desire. The guys who are willing to work for their goals, achieving the builds they desire. The muscle heads, the "muscle-spinners," the drug-takers, etc, are no concern of muscle heads, the "muscle-spinners," the drug-takers, etc, are no concern of mine. They can go their own way; I'm concerned about the rest of you.
mine. They can go their own way; I'm concerned about the rest of you.
Honest muscles, like honest men, are rare. But they can be attained, and the Honest muscles, like honest men, are rare. But they can be attained, and the only way to do it is through HARD, HARD work, and an honest approach to only way to do it is through HARD, HARD work, and an honest approach to training programs. So if you're willing, you can get the physique you're after; if training programs. So if you're willing, you can get the physique you're after; if you train as I have discussed on the Basic Movements.
you train as I have discussed on the Basic Movements.
There are reasons why these basic exercises are best. Let's talk about them.
There are reasons why these basic exercises are best. Let's talk about them.
It isn't generally understood, but the easiest way to build the small muscle groups It isn't generally understood, but the easiest way to build the small muscle groups is by exercise on the big ones! For example, it's impossible to build a broad,
is by exercise on the big ones! For example, it's impossible to build a broad, powerful back, and thick pectorals, along with terrific shoulders via the heavy powerful back, and thick pectorals, along with terrific shoulders via the heavy cleaning, pressing, rowing and bench work that I advocate, without building cleaning, pressing, rowing and bench work that I advocate, without building enormous arm size and strength. You couldn't do it if you wanted to! Yet, aside enormous arm size and strength. You couldn't do it if you wanted to! Yet, aside from weight-gaining, building big arms is a giant headache for most barbell men.
from weight-gaining, building big arms is a giant headache for most barbell men.
How simple a matter it would become if only they would forget about the How simple a matter it would become if only they would forget about the
ridiculous pumping, cramping and spinning-type isolation exercises, and just train ridiculous pumping, cramping and spinning-type isolation exercises, and just train hard on the basics! The big arms would come naturally.
hard on the basics! The big arms would come naturally.
John Grimek once had arms that taped close to 19". They were so big and John Grimek once had arms that taped close to 19". They were so big and powerful that they didn't look real! Grimek at the time was an Olympic powerful that they didn't look real! Grimek at the time was an Olympic weight-lifting contender, and he had trained for a long period without doing a single curl lifting contender, and he had trained for a long period without doing a single curl or triceps "pumper." His big arms got the way they did from the Heavy Lifting or triceps "pumper." His big arms got the way they did from the Heavy Lifting Training. You can do the same by working hard and heavy. And you don't have Training. You can do the same by working hard and heavy. And you don't have
to enter Olympic competition!
to enter Olympic competition!
The trapezius and neck muscles are impressive and too often neglected by many The trapezius and neck muscles are impressive and too often neglected by many weight-trainees. But your traps will grow like crazy if you push your cleans hard, weight-trainees. But your traps will grow like crazy if you push your cleans hard, and if you get your presses up to really impressive standards.
and if you get your presses up to really impressive standards.
Ditto for your neck muscles. The huffing, puffing, and muscular work and exertion Ditto for your neck muscles. The huffing, puffing, and muscular work and exertion caused by ALL heavy work will make your neck muscles grow.
caused by ALL heavy work will make your neck muscles grow.
Forearms - "stubborn forearms" will respond like obedient, trained seals to heavy Forearms - "stubborn forearms" will respond like obedient, trained seals to heavy rowing, cleaning and pressing. And just try to keep your grip on a super heavy rowing, cleaning and pressing. And just try to keep your grip on a super heavy barbell while doing a set of stiff-leg deadlifts, without forcing the forearm muscles barbell while doing a set of stiff-leg deadlifts, without forcing the forearm muscles to ache and grow beyond belief!
to ache and grow beyond belief!
Heavy squatting will build heavier calves. Sounds impossible? Well, just try Heavy squatting will build heavier calves. Sounds impossible? Well, just try working your squats like you're supposed to, and you'll see your calves begin to working your squats like you're supposed to, and you'll see your calves begin to grow no matter how they've refused to respond to toe raises.
grow no matter how they've refused to respond to toe raises.
Power cleans are fine for the calf muscles too. Incredible as this statement may Power cleans are fine for the calf muscles too. Incredible as this statement may sound, it's absolutely true. The coordinated effort of leg and back movement in sound, it's absolutely true. The coordinated effort of leg and back movement in heavy cleaning DOES work the calves! Try it for a few months and find out for heavy cleaning DOES work the calves! Try it for a few months and find out for yourself.
yourself.
Nobody wants to be fat around the middle. Yet, unless you're drastically Nobody wants to be fat around the middle. Yet, unless you're drastically
overweight, you don't need more than one set of one abdominal exercise (done overweight, you don't need more than one set of one abdominal exercise (done in high reps, with resistance) to keep a rock-hard, muscular mid-section. The in high reps, with resistance) to keep a rock-hard, muscular mid-section. The hard work on squatting, cleaning, and ALL heavy exercises will inevitably keep hard work on squatting, cleaning, and ALL heavy exercises will inevitably keep you trim and hard. And make no mistake about this: you are far, far better off with you trim and hard. And make no mistake about this: you are far, far better off with a thick, powerful waist than you are with a "wasp-waist pretty body." A man
a thick, powerful waist than you are with a "wasp-waist pretty body." A man should be BIG. He should be strong and powerful. And he can't be if he tries to should be BIG. He should be strong and powerful. And he can't be if he tries to blow his biceps up to 20" and keep his waist down to 30". Use your head! If there blow his biceps up to 20" and keep his waist down to 30". Use your head! If there are any real supermen around who have waistlines below 33" or 34", then
are any real supermen around who have waistlines below 33" or 34", then they've got 'em only because they're SHORT, and, the small waist is
they've got 'em only because they're SHORT, and, the small waist is proportionate tot he rest of their husky muscles.
proportionate tot he rest of their husky muscles.
Training on the big exercises builds HEALTH and LASTING muscle size. These Training on the big exercises builds HEALTH and LASTING muscle size. These two factors are very important. Today, men like John Grimek, Reg Park, Bill two factors are very important. Today, men like John Grimek, Reg Park, Bill Pearl, and another lesser-known Hercules, Maurice Jones of Canada, all Pearl, and another lesser-known Hercules, Maurice Jones of Canada, all possess builds and physical power comparable to that which they had during possess builds and physical power comparable to that which they had during their prime. The reason? They built REAL MUSCLE, Sig Klein must be around their prime. The reason? They built REAL MUSCLE, Sig Klein must be around seventy, yet he's got the build of a twenty-five year old athlete. The reason? He seventy, yet he's got the build of a twenty-five year old athlete. The reason? He built REAL MUSCLE. The same holds for scores of others in the weight game built REAL MUSCLE. The same holds for scores of others in the weight game who got their physical development by hard, hard work with heavy weights on the who got their physical development by hard, hard work with heavy weights on the best exercises.
best exercises.
If you're a young man now, then you're probably more interested in what you can If you're a young man now, then you're probably more interested in what you can
look like on a posing platform, and in how fast you can get piles of muscle - but look like on a posing platform, and in how fast you can get piles of muscle - but don't, no matter how great the temptation for an "easy way out" via pumping don't, no matter how great the temptation for an "easy way out" via pumping routines or muscle drugs, follow any system of training except the good, heavy, routines or muscle drugs, follow any system of training except the good, heavy, teeth-gritting type routines that build pure, strong, big muscles. I say this as a teeth-gritting type routines that build pure, strong, big muscles. I say this as a sincere warning against charlatans who would rob you of your money and your sincere warning against charlatans who would rob you of your money and your health - and do it gladly - to sell you on their own private "miracle systems' or health - and do it gladly - to sell you on their own private "miracle systems' or methods'. Keep clear of them, and remember, please, that you've got a long life methods'. Keep clear of them, and remember, please, that you've got a long life ahead of you after any physique competitions you might enter or win within the ahead of you after any physique competitions you might enter or win within the next few years. You want health, well-being AND big muscles that will stay with next few years. You want health, well-being AND big muscles that will stay with you for the rest of your life. You will only get them if you train HARD and HEAVY!
look like on a posing platform, and in how fast you can get piles of muscle - but look like on a posing platform, and in how fast you can get piles of muscle - but don't, no matter how great the temptation for an "easy way out" via pumping don't, no matter how great the temptation for an "easy way out" via pumping routines or muscle drugs, follow any system of training except the good, heavy, routines or muscle drugs, follow any system of training except the good, heavy, teeth-gritting type routines that build pure, strong, big muscles. I say this as a teeth-gritting type routines that build pure, strong, big muscles. I say this as a sincere warning against charlatans who would rob you of your money and your sincere warning against charlatans who would rob you of your money and your health - and do it gladly - to sell you on their own private "miracle systems' or health - and do it gladly - to sell you on their own private "miracle systems' or methods'. Keep clear of them, and remember, please, that you've got a long life methods'. Keep clear of them, and remember, please, that you've got a long life ahead of you after any physique competitions you might enter or win within the ahead of you after any physique competitions you might enter or win within the next few years. You want health, well-being AND big muscles that will stay with next few years. You want health, well-being AND big muscles that will stay with you for the rest of your life. You will only get them if you train HARD and HEAVY!