Good Stuff from Bradley J. Steiner
Good Stuff from Bradley J. Steiner
found on http://ditillo2.blogspot.com/ found on http://ditillo2.blogspot.com/
Powerlifting, Part One
Powerlifting, Part One
by Bradley J. Steiner by Bradley J. Steiner
Foreword Foreword
What I have termed the “Key Segments” (legs, back, shoulders and chest) are What I have termed the “Key Segments” (legs, back, shoulders and chest) are the foundation stones of a powerful body. It is more important to stress that these the foundation stones of a powerful body. It is more important to stress that these areas require full development, instead of emphasizing total concentration on the areas require full development, instead of emphasizing total concentration on the three powerlifts, because there are many exercises other than these three lifts three powerlifts, because there are many exercises other than these three lifts that contribute to complete development of these areas. What is to be gained by that contribute to complete development of these areas. What is to be gained by unnecessarily limiting oneself?
unnecessarily limiting oneself?
This is mainly intended as a bodybuilder’s book. A sensible bodybuilder’s book, This is mainly intended as a bodybuilder’s book. A sensible bodybuilder’s book, I’d add, since the stress is on the development of a physique that gives the I’d add, since the stress is on the development of a physique that gives the
appearance of great power because it is, truly powerful. I always turn away from appearance of great power because it is, truly powerful. I always turn away from the methods advocating pump, show, and artificially inflated, bloated tissue. the methods advocating pump, show, and artificially inflated, bloated tissue. Believe me, such methods are only for the foolish. If you want to get the most Believe me, such methods are only for the foolish. If you want to get the most from this field and derive the fullest measure of physical culture benefits, then from this field and derive the fullest measure of physical culture benefits, then you want real, solid, healthy and functional muscle. I stress functional muscle you want real, solid, healthy and functional muscle. I stress functional muscle always, since muscles that cannot do anything are similar to toy guns that look always, since muscles that cannot do anything are similar to toy guns that look real but cannot shoot. What can their value possibly be?
real but cannot shoot. What can their value possibly be?
Let us assume then that you seek the limit in power and your finest possible Let us assume then that you seek the limit in power and your finest possible physique, coupled with the rugged health associated with the image of the true physique, coupled with the rugged health associated with the image of the true strongman. If we are agreed on this as our common goal then we are certainly strongman. If we are agreed on this as our common goal then we are certainly ready to begin. The path is clear and the possibility of obtaining the goal sought ready to begin. The path is clear and the possibility of obtaining the goal sought is open to you, provided you are willing to put in the necessary hard work.
is open to you, provided you are willing to put in the necessary hard work. Welcome!
Welcome!
Introduction Introduction
For the lifter interested in developing the limit in strength, along with the finest For the lifter interested in developing the limit in strength, along with the finest possible muscularity, powerlifting is a must. Super-strength is the result of possible muscularity, powerlifting is a must. Super-strength is the result of developing to the limit the body’s muscular capacity for handling tremendous developing to the limit the body’s muscular capacity for handling tremendous workloads. The most sensible way for a lifter to handle these workloads is workloads. The most sensible way for a lifter to handle these workloads is through the inclusion of powerlifting in his regular course of physical culture through the inclusion of powerlifting in his regular course of physical culture training.
training.
Power has always been admired and greatly respected through the ages. Every Power has always been admired and greatly respected through the ages. Every culture has had respect for the man of power.
This is a real “how-to-do-it” book. The aim and purpose is to discuss methods, This is a real “how-to-do-it” book. The aim and purpose is to discuss methods, outline courses, and detail training techniques that lead to the development of outline courses, and detail training techniques that lead to the development of great strength. There is no easy way to build the power you desire, and there is great strength. There is no easy way to build the power you desire, and there is no shortcut. However, there most assuredly is a right way to train. It is along the no shortcut. However, there most assuredly is a right way to train. It is along the lines of the ways described herein. If you follow this plan you will attain your goal lines of the ways described herein. If you follow this plan you will attain your goal of great power.
of great power.
Your first objective should be understanding. Therefore, give yourself time to Your first objective should be understanding. Therefore, give yourself time to read through, comprehend and fully absorb everything contained in this book. read through, comprehend and fully absorb everything contained in this book. Read it through, carefully and with patience. Make sure the concepts sink in. Read it through, carefully and with patience. Make sure the concepts sink in. Make sure you grasp the principles. Be certain that you basic questions have Make sure you grasp the principles. Be certain that you basic questions have been answered before you actually begin training. If you read this book in the been answered before you actually begin training. If you read this book in the careful way suggested you will have no problem in understanding its contents. careful way suggested you will have no problem in understanding its contents. Everything has been designed to read simply, and every idea has been
Everything has been designed to read simply, and every idea has been explained fully.
explained fully.
You will note one thing about my approach that may not be found in other You will note one thing about my approach that may not be found in other power-training courses and books; that is, I concentrate enormously on the MENTAL training courses and books; that is, I concentrate enormously on the MENTAL ASPECTS of physical training, and that I stress the intensive development of the ASPECTS of physical training, and that I stress the intensive development of the key segments for the best overall development and performance (as opposed to key segments for the best overall development and performance (as opposed to complete devotion to the three currently accepted powerlifts).
complete devotion to the three currently accepted powerlifts).
There is simply no way to emphasize fully the importance of the mind in physical There is simply no way to emphasize fully the importance of the mind in physical training. It is at least 80% of the whole picture. Therefore, unless it is stressed training. It is at least 80% of the whole picture. Therefore, unless it is stressed heavily, the student will be bound to fall far short of his full possibilities.
heavily, the student will be bound to fall far short of his full possibilities.
Chapter One: Some Basic Considerations. Chapter One: Some Basic Considerations.
The human body can be divided into four basic power segments when The human body can be divided into four basic power segments when considering training for strength. If you make a careful study of the human considering training for strength. If you make a careful study of the human anatomy you will find that HERE lie the roots of human muscular development anatomy you will find that HERE lie the roots of human muscular development potential:
potential:
In the leg muscles. In the leg muscles. In the back muscles. In the back muscles. In the shoulder girdle. In the shoulder girdle. In the chest area. In the chest area.
Those four areas are the muscle mass areas. That is, the body’s heaviest Those four areas are the muscle mass areas. That is, the body’s heaviest strongest concentration of thick and power-oriented fibers are located in those strongest concentration of thick and power-oriented fibers are located in those four areas. If those four segments are fully developed and coordinated, it four areas. If those four segments are fully developed and coordinated, it naturally follows that the physique will take on great strength and a full naturally follows that the physique will take on great strength and a full
development. Formerly, it was urged that leg and back work be the primary mode development. Formerly, it was urged that leg and back work be the primary mode of training for the lifter with aspirations toward great strength. Yet, this idea must of training for the lifter with aspirations toward great strength. Yet, this idea must
be expanded so that the shoulder girdle and chest area are recognized as the be expanded so that the shoulder girdle and chest area are recognized as the repositories of tremendous additional strength and size potential – which they repositories of tremendous additional strength and size potential – which they surely are.
surely are.
Think for a while about every strong physique man you have seen. Think not only Think for a while about every strong physique man you have seen. Think not only of bodybuilders, but of wrestlers, Olympic weightlifters and so on, men who
of bodybuilders, but of wrestlers, Olympic weightlifters and so on, men who epitomize full development and great strength. Where do they truly “shine” epitomize full development and great strength. Where do they truly “shine”
development-wise? If they are the best in their field they heavy, broad shoulders. development-wise? If they are the best in their field they heavy, broad shoulders. They have dynamic power throughout their entire shoulder girdle segment. They They have dynamic power throughout their entire shoulder girdle segment. They have thick, heavy backs. They have mighty legs, and, their chests are deep with have thick, heavy backs. They have mighty legs, and, their chests are deep with great muscularity. Whatever else they may have, they have those four
great muscularity. Whatever else they may have, they have those four noteworthy areas of development.
noteworthy areas of development.
The important thing for the lifter to bear in mind is that the four major segments, if The important thing for the lifter to bear in mind is that the four major segments, if they are fully developed, bring about full development in the lesser body areas. they are fully developed, bring about full development in the lesser body areas. This is what always happens when the training method stresses compound This is what always happens when the training method stresses compound
exercise as opposed to isolation movements. I am here speaking not necessarily exercise as opposed to isolation movements. I am here speaking not necessarily of development with regard to pure bulk. Rather, I am speaking for the
of development with regard to pure bulk. Rather, I am speaking for the development of full, powerful muscularity.
development of full, powerful muscularity.
The argument that too much work on the basic, heavy exercises fails to produce The argument that too much work on the basic, heavy exercises fails to produce a shapely body is utterly false. Heredity, diet, posture, etc. have the final say a shapely body is utterly false. Heredity, diet, posture, etc. have the final say regarding how “shapely” you eventually look. Your choice of exercise
regarding how “shapely” you eventually look. Your choice of exercise
movements, per se, has little to do with this matter of muscle shape. Remember, movements, per se, has little to do with this matter of muscle shape. Remember, your muscles don’t “know” what exercise is being used when you train them. your muscles don’t “know” what exercise is being used when you train them. Doing heavy military presses works the shoulder girdle. Doing lateral raises also Doing heavy military presses works the shoulder girdle. Doing lateral raises also works this area, however, with the basic press you can strive for much greater works this area, however, with the basic press you can strive for much greater poundage increments and a more complete and natural muscle involvement, poundage increments and a more complete and natural muscle involvement, and, as a result you will build much greater strength. The effect on the muscle’s and, as a result you will build much greater strength. The effect on the muscle’s appearance of shapeliness is little affected by the particular exercise you do. In appearance of shapeliness is little affected by the particular exercise you do. In fact, providing your inherent characteristics make you prone towards the “right” fact, providing your inherent characteristics make you prone towards the “right” appearance when flexed, and provided your diet is right, there is every reason to appearance when flexed, and provided your diet is right, there is every reason to believe that the heavier and more basic exercises will produce superior
believe that the heavier and more basic exercises will produce superior “shapeliness.”
“shapeliness.”
This point, again, must be carefully and clearly understood: the type of exercises This point, again, must be carefully and clearly understood: the type of exercises you do with weights will have an effect on the development of a muscle’s size you do with weights will have an effect on the development of a muscle’s size and usefulness, and a muscle’s power and strength. But, the effect upon its and usefulness, and a muscle’s power and strength. But, the effect upon its
appearance of shapeliness is negligible. Diet and heredity mean everything here, appearance of shapeliness is negligible. Diet and heredity mean everything here, and since diet is the only factor under your control, I suggest you begin to
and since diet is the only factor under your control, I suggest you begin to appreciate its importance.
appreciate its importance.
Think of exercise as a basically simple but brutally hard aspect of your program Think of exercise as a basically simple but brutally hard aspect of your program to develop strength and size. Don’t ever make the mistake of believing in some to develop strength and size. Don’t ever make the mistake of believing in some strange, “secret” programs or any other such nonsense. And above all, do not strange, “secret” programs or any other such nonsense. And above all, do not think that the training is everything! It is vitally important, power and strength think that the training is everything! It is vitally important, power and strength
won’t be built without it and the physique cannot be built unless workouts are won’t be built without it and the physique cannot be built unless workouts are done seriously, yet: when all is told the exercise program is the simplest part of done seriously, yet: when all is told the exercise program is the simplest part of the overall course of action. It must be blended harmoniously with other items. the overall course of action. It must be blended harmoniously with other items. The coming chapters will explain each item and teach you how to coordinate The coming chapters will explain each item and teach you how to coordinate their employment for your maximum benefit.
their employment for your maximum benefit. Back to those Key Segments again.
Back to those Key Segments again.
Legs, Back, Shoulders and Chest. Remember them and impress their Legs, Back, Shoulders and Chest. Remember them and impress their importance upon your mind. Then consider the following . . .
importance upon your mind. Then consider the following . . .
The fundamental method of working the legs is by having them do a “Push Away” The fundamental method of working the legs is by having them do a “Push Away” type of movement. That is, when, for example, you squat, you are pushing,
type of movement. That is, when, for example, you squat, you are pushing,
basically, with the legs. This effort of pushing is made more difficult by increasing basically, with the legs. This effort of pushing is made more difficult by increasing the weight on the bar. The harder you push, the greater the developmental effort. the weight on the bar. The harder you push, the greater the developmental effort. The shoulders and chest function as “Push Away” groups, too. Presses
The shoulders and chest function as “Push Away” groups, too. Presses
(overhead and bench) are basically push movements. Lying laterals require a (overhead and bench) are basically push movements. Lying laterals require a push or forward-thrusting type motion, etc. The back “Pulls”. Rowing is a “Pull push or forward-thrusting type motion, etc. The back “Pulls”. Rowing is a “Pull To” movement. So is deadlifting. So is cleaning. So is snatching. Chest,
To” movement. So is deadlifting. So is cleaning. So is snatching. Chest, shoulders and legs PUSH. Back PULLS. Remember that.
shoulders and legs PUSH. Back PULLS. Remember that.
From that basic working principle of the muscles derives the basic developmental From that basic working principle of the muscles derives the basic developmental principle. The greatest exercises are the ones that cause the greatest basic
principle. The greatest exercises are the ones that cause the greatest basic effort.
effort.
The core powerlifts – deadlift, squat and bench press – are, naturally, extremely The core powerlifts – deadlift, squat and bench press – are, naturally, extremely valuable, and I’d say even essential to an effective all-round strength-building valuable, and I’d say even essential to an effective all-round strength-building program. Yet, there are many other exercises and exercise variations that need program. Yet, there are many other exercises and exercise variations that need to be understood and applied in training. You will learn many, and you’ll be to be understood and applied in training. You will learn many, and you’ll be taught how to apply them. Standing presses, for example, while not considered taught how to apply them. Standing presses, for example, while not considered “powerlifts” are a 100% necessity for overall shoulder girdle development. That’s “powerlifts” are a 100% necessity for overall shoulder girdle development. That’s just one example. There are many more.
just one example. There are many more.
It is not enough merely to concentrate upon the key segments of the body to It is not enough merely to concentrate upon the key segments of the body to effectively assure the attainment of our goal. It is necessary to work those effectively assure the attainment of our goal. It is necessary to work those
segments to their utter limit. This does not mean that every workout should be a segments to their utter limit. This does not mean that every workout should be a maximum effort, but it does mean that from time to time the limit attempt must be maximum effort, but it does mean that from time to time the limit attempt must be made. Otherwise, there will be no progress. Training, in other words,
made. Otherwise, there will be no progress. Training, in other words,
FLUCTUATES. It does not continue on an ever-increasing, steadily upward, FLUCTUATES. It does not continue on an ever-increasing, steadily upward, straight-line climb. It begins, builds up, hits a maximum effort-output, then drops straight-line climb. It begins, builds up, hits a maximum effort-output, then drops back so that you can recuperate. And then it starts that upward climb again, back so that you can recuperate. And then it starts that upward climb again, towards a new maximum.
towards a new maximum.
It is crucially important that you, as a student of physical training, understand this It is crucially important that you, as a student of physical training, understand this clearly. Otherwise, you will expect progress to continue indefinitely, which it of clearly. Otherwise, you will expect progress to continue indefinitely, which it of course cannot do. This leads to great disappointment, as I have found with many course cannot do. This leads to great disappointment, as I have found with many
students. Better to accept the fact that Nature has her own way of permitting you students. Better to accept the fact that Nature has her own way of permitting you to progress towards your objectives, and let it go at that. Don’t try to impose to progress towards your objectives, and let it go at that. Don’t try to impose some idea you might have, in all your wisdom, about “the right way to progress” some idea you might have, in all your wisdom, about “the right way to progress” upon your body. Adjust to Nature’s way. She won’t adjust to your way. Instead, upon your body. Adjust to Nature’s way. She won’t adjust to your way. Instead, learn all you can about the ways of nature recuperating and regenerating and learn all you can about the ways of nature recuperating and regenerating and work within the sanity of this framework.
work within the sanity of this framework.
Your plan of training, then, will center about the maximum development of the Your plan of training, then, will center about the maximum development of the key segments of your musculature. It will proceed by working up towards new key segments of your musculature. It will proceed by working up towards new limits of effort output, and it will stress concentration of effort on the basic limits of effort output, and it will stress concentration of effort on the basic exercises. There may be some other work devoted to the balancing and exercises. There may be some other work devoted to the balancing and strengthening of the other muscle groups via lighter and lesser assistance strengthening of the other muscle groups via lighter and lesser assistance
movements, but for the most part you will train simply, heavily and sensibly. You movements, but for the most part you will train simply, heavily and sensibly. You will find, when you do, that so long as your diet is right the “lesser” muscle groups will find, when you do, that so long as your diet is right the “lesser” muscle groups will almost “fall” into place, development-wise, with only relatively little attention. will almost “fall” into place, development-wise, with only relatively little attention. Unquestionably, this carryover benefit of the bigger exercises for the lesser Unquestionably, this carryover benefit of the bigger exercises for the lesser muscle attachments is one of the greatest virtues of such a mode of approach in muscle attachments is one of the greatest virtues of such a mode of approach in training.
training.
The squat, as a basic body exercise, serves as a truly perfect example of just The squat, as a basic body exercise, serves as a truly perfect example of just what a basic movement, properly worked, can accomplish for you . . .
what a basic movement, properly worked, can accomplish for you . . .
The squat might normally be considered a leg exercise, and a superlative leg The squat might normally be considered a leg exercise, and a superlative leg exercise it undeniably is. There is no other movement you can do that even exercise it undeniably is. There is no other movement you can do that even
approaches the squat in leg-building value (except, of course, front squats, which approaches the squat in leg-building value (except, of course, front squats, which are, after all, SQUATS!). Okay, so the squat is great for the legs. Why is its
are, after all, SQUATS!). Okay, so the squat is great for the legs. Why is its carryover value so great?
carryover value so great?
The squat, when employed as I shall teach you to employ it in this book, The squat, when employed as I shall teach you to employ it in this book, achieves the following:
achieves the following:
1.) Tremendous development of the entire leg structure. 1.) Tremendous development of the entire leg structure. 2.) Tremendous development of the hip (gluteus) muscles. 2.) Tremendous development of the hip (gluteus) muscles.
3.) Fantastic gains in bodily endurance, cardiovascular efficiency and all-round 3.) Fantastic gains in bodily endurance, cardiovascular efficiency and all-round “inner strength.”
“inner strength.”
4.) Great expansion in the chest – superior by far to what even a program of 4.) Great expansion in the chest – superior by far to what even a program of specialization on pullovers could achieve.
specialization on pullovers could achieve.
5.) Expansion in the shoulder girdle, thus increasing enormously the potential for 5.) Expansion in the shoulder girdle, thus increasing enormously the potential for upper body gains.
upper body gains.
6.) Increase in one’s SENSE of power, in one’s overall, basic FEELING of 6.) Increase in one’s SENSE of power, in one’s overall, basic FEELING of physical prowess.
physical prowess.
7.) Increase in one’s psychological willpower. 7.) Increase in one’s psychological willpower.
8.) Development to a significant degree of the lower (lumbar) back muscles. 8.) Development to a significant degree of the lower (lumbar) back muscles. I’ve always been a squat nut so I naturally had to pick the squat as a good I’ve always been a squat nut so I naturally had to pick the squat as a good example. But what about, say, deadlifting? This particular movement will: example. But what about, say, deadlifting? This particular movement will:
1.) Build grip and forearm strength (as well as size) to an extent that will surprise 1.) Build grip and forearm strength (as well as size) to an extent that will surprise you, if you work hard on the movement.
you, if you work hard on the movement.
2.) Develop low back muscles AND upper back muscles that are literally rock 2.) Develop low back muscles AND upper back muscles that are literally rock hard and as strong as spring steel.
hard and as strong as spring steel.
3.) Develop the hips and legs by the partial squat action entailed by the 3.) Develop the hips and legs by the partial squat action entailed by the performance of a deadlift movement.
performance of a deadlift movement. 4.) Build endurance.
4.) Build endurance.
5.) Stimulate general strength gains throughout the entire body. 5.) Stimulate general strength gains throughout the entire body.
Are you beginning to see the treasure house of benefits awaiting you when you Are you beginning to see the treasure house of benefits awaiting you when you adopt a schedule of training along the lines I am advocating?
adopt a schedule of training along the lines I am advocating?
The basic bench press develops triceps infinitely better (and safer) than any The basic bench press develops triceps infinitely better (and safer) than any triceps “specialization” exercise you may have seen or read about. It builds great triceps “specialization” exercise you may have seen or read about. It builds great frontal deltoid strength and power, helps to increase the wrist and grip strength, frontal deltoid strength and power, helps to increase the wrist and grip strength, and enormously affects the hefty pectoral muscles, as well as expansion of the and enormously affects the hefty pectoral muscles, as well as expansion of the chest cavity.
chest cavity.
That accounts for only the BASIC THREE power lifts. But we’re concerned with That accounts for only the BASIC THREE power lifts. But we’re concerned with TOTAL physique development – the UTMOST – possible. There are other basics TOTAL physique development – the UTMOST – possible. There are other basics we’ll be working with.
we’ll be working with.
The type of training we are concerned with in this book is the type that produces The type of training we are concerned with in this book is the type that produces every desirable physical quality. You seek not only a powerlifter’s strength but a every desirable physical quality. You seek not only a powerlifter’s strength but a bodybuilder’s shapeliness, and an athlete’s coordination. Therefore your plan bodybuilder’s shapeliness, and an athlete’s coordination. Therefore your plan must be rounded. BASIC, to be sure, but rounded, to achieve the goals desired. must be rounded. BASIC, to be sure, but rounded, to achieve the goals desired. Remember that the key segments must be worked in two fundamental ways to Remember that the key segments must be worked in two fundamental ways to produce the sort of physique we are trying to build. First, each segment must be produce the sort of physique we are trying to build. First, each segment must be fully developed by specific concentration upon IT. Then, the basic segments fully developed by specific concentration upon IT. Then, the basic segments must “learn” to work together, fighting gravity and poundages, so that all-out limit must “learn” to work together, fighting gravity and poundages, so that all-out limit attempts involving coordination can be made.
attempts involving coordination can be made.
If the purpose of this book were merely to make a powerlifter out of you, then we If the purpose of this book were merely to make a powerlifter out of you, then we might deal solely with the basic three lifts. But you need, and will get, more. might deal solely with the basic three lifts. But you need, and will get, more.
When the body is worked in this well-rounded way you end up, after putting in the When the body is worked in this well-rounded way you end up, after putting in the necessary sweat and toil, with the enviable status of having a body without any necessary sweat and toil, with the enviable status of having a body without any weak links. You will more than likely find that one of the powerlifts becomes your weak links. You will more than likely find that one of the powerlifts becomes your favorite, and that there are one or two other basic training movements that your favorite, and that there are one or two other basic training movements that your particular structure favors – but because nothing is essentially neglected, you’ll particular structure favors – but because nothing is essentially neglected, you’ll not end up like some unfortunate men who follow too-limited methods and have, not end up like some unfortunate men who follow too-limited methods and have, as a result, fantastic development in one area, but next to none in some other as a result, fantastic development in one area, but next to none in some other areas.
So, before going on to our next chapter, in which you will come to understand So, before going on to our next chapter, in which you will come to understand some more important factors in strength development, let me urge you to always some more important factors in strength development, let me urge you to always think in terms of total, rounded, balanced and complete development. Even if you think in terms of total, rounded, balanced and complete development. Even if you only think, right now, that one body area or one physical quality is your true goal, only think, right now, that one body area or one physical quality is your true goal, concentrate on full development of the body-machine that you have possession concentrate on full development of the body-machine that you have possession of at this time. This will give you lasting, lifetime power, a fine physique, and the of at this time. This will give you lasting, lifetime power, a fine physique, and the athletic capacity to do anything you wish and everything you must.
athletic capacity to do anything you wish and everything you must.
Study this book carefully. Each section was designed to provide a clear lesson in Study this book carefully. Each section was designed to provide a clear lesson in itself, and each will contribute tremendously to the course of your progress. I itself, and each will contribute tremendously to the course of your progress. I therefore suggest that you be certain of your understanding of this first chapter therefore suggest that you be certain of your understanding of this first chapter before passing on to the next. Remember, our key points here are . . .
before passing on to the next. Remember, our key points here are . . .
UNDERSTAND the key segments for power-bodybuilding and how they basically UNDERSTAND the key segments for power-bodybuilding and how they basically function as either PUSH or PULL groups.
function as either PUSH or PULL groups.
UNDERSTAND the need for a basic and essentially HARD form of training that UNDERSTAND the need for a basic and essentially HARD form of training that FLUCTUATES, for best results.
FLUCTUATES, for best results.
UNDERSTAND the need for BALANCED, total training and development. UNDERSTAND the need for BALANCED, total training and development.
Powerlifting, Part Two
Powerlifting, Part Two
by Bradley Steiner by Bradley Steiner
You have probably seen pictures of such magnificent physique/power specimens You have probably seen pictures of such magnificent physique/power specimens as Franco Columbu, Reg Park, and so forth. Perhaps it was their example that as Franco Columbu, Reg Park, and so forth. Perhaps it was their example that inspired you to begin training. In any case, have you ever asked yourself this inspired you to begin training. In any case, have you ever asked yourself this question:
question:
“What is it that makes so-and-so such an OUTSTANDING example of “What is it that makes so-and-so such an OUTSTANDING example of super-human strength and physical development – an example that stands above even human strength and physical development – an example that stands above even the majority of those who train hard and regularly?”
the majority of those who train hard and regularly?”
Without in the least wanting to discourage you I must point out that training, Without in the least wanting to discourage you I must point out that training, attitude and diet can take you only so far. The men who hold the top positions in attitude and diet can take you only so far. The men who hold the top positions in great physique development and outstanding power were born with the potential great physique development and outstanding power were born with the potential to achieve what they now possess. By this I do not mean that they were born to achieve what they now possess. By this I do not mean that they were born with their DEVELOPMENT. They certainly were not; they all had to work brutally with their DEVELOPMENT. They certainly were not; they all had to work brutally hard to achieve it – but they were born with INHERENT POTENTIAL to ultimately hard to achieve it – but they were born with INHERENT POTENTIAL to ultimately become what you, today, see them as.
become what you, today, see them as.
HEREDITY is one factor in the development of an extremely powerful and HEREDITY is one factor in the development of an extremely powerful and
magnificently developed body that you just cannot control. Paul Anderson, for magnificently developed body that you just cannot control. Paul Anderson, for example, would never have “become” the strongest man in the world unless he example, would never have “become” the strongest man in the world unless he
had been born with the physical structural potential to build such strength. Very had been born with the physical structural potential to build such strength. Very hard work over many years is necessary for anyone who aspires to reach their hard work over many years is necessary for anyone who aspires to reach their ultimate potential; but only heredity can decide to make those hard years of work ultimate potential; but only heredity can decide to make those hard years of work turn you into the greatest.
turn you into the greatest.
Do not, therefore, begin your struggle by believing in a lie, no matter how popular Do not, therefore, begin your struggle by believing in a lie, no matter how popular it may be or how much you wish to believe it. There are continual claims made it may be or how much you wish to believe it. There are continual claims made year after year by pseudo teachers and physical culture “experts” that promise to year after year by pseudo teachers and physical culture “experts” that promise to make you Mr. Universe in a short time, or a powerlifting champion by year’s end make you Mr. Universe in a short time, or a powerlifting champion by year’s end etc., etc. If you ever follow any of these “courses” they will only discourage you. etc., etc. If you ever follow any of these “courses” they will only discourage you. You won’t gain anything close to what the ads claim and, more than likely, you’ll You won’t gain anything close to what the ads claim and, more than likely, you’ll get so disgusted you won’t give yourself an honest chance of enjoying the
get so disgusted you won’t give yourself an honest chance of enjoying the benefits of following more sensible and legitimate methods.
benefits of following more sensible and legitimate methods.
Nature made you what you are. You start out with a certain basic “type” of body, Nature made you what you are. You start out with a certain basic “type” of body, and an inherent potential to develop it to some, as yet, undetermined level. All and an inherent potential to develop it to some, as yet, undetermined level. All right. Be satisfied with knowing that if you conscientiously follow proper methods right. Be satisfied with knowing that if you conscientiously follow proper methods with determination you will achieve the maximum development possible for you. with determination you will achieve the maximum development possible for you. If you have the potential to develop into one of the best then you will begin to see If you have the potential to develop into one of the best then you will begin to see evidence of this fact after about eight months to a year’s time of steady, hard and evidence of this fact after about eight months to a year’s time of steady, hard and correct training, coupled with a proper lifestyle and diet. Even with a favorable correct training, coupled with a proper lifestyle and diet. Even with a favorable potential and with other apparent advantages it is not possible to judge too soon potential and with other apparent advantages it is not possible to judge too soon that you’re destined for the ultimate in strength and development.
that you’re destined for the ultimate in strength and development. The majority of people are not hereditarily capable of building a world The majority of people are not hereditarily capable of building a world
championship physique, or hoisting world record poundages. Yet, I have never championship physique, or hoisting world record poundages. Yet, I have never met one single individual who wasn’t capable of improving his present level of met one single individual who wasn’t capable of improving his present level of development and strength.
development and strength.
The training principles are the same, no matter what you are hereditarily. You The training principles are the same, no matter what you are hereditarily. You require good, basic exercises, a balanced nutritious diet, ample rest, and a require good, basic exercises, a balanced nutritious diet, ample rest, and a strong will coupled with a positive, optimistic spirit to succeed. And by succeed I strong will coupled with a positive, optimistic spirit to succeed. And by succeed I always refer to developing yourself to your own maximum – I am not indicating always refer to developing yourself to your own maximum – I am not indicating victory over others.
victory over others.
Think of yourself as the special, unique individual you are, requiring the same Think of yourself as the special, unique individual you are, requiring the same method of basic training that all human beings require in order to develop great method of basic training that all human beings require in order to develop great power and a fine physique. Then apply those basic training methods to yourself, power and a fine physique. Then apply those basic training methods to yourself, and determine to actualize every iota of potential that you were born with –
and determine to actualize every iota of potential that you were born with – THAT’S the way to go about training.
THAT’S the way to go about training.
The Bone Structure Question The Bone Structure Question
In my writings I have always stressed the relationship of bone structure to In my writings I have always stressed the relationship of bone structure to ultimate growth; strength and physique-wise.
There are three basic bone structures: small, medium and large. They are There are three basic bone structures: small, medium and large. They are characterized by heavy, thick wrists in the big-boned individuals, and
characterized by heavy, thick wrists in the big-boned individuals, and
decreasingly smaller wrist and ankle girths in the medium and small-boned decreasingly smaller wrist and ankle girths in the medium and small-boned people. Extremely small-boned individuals cannot hope to become world people. Extremely small-boned individuals cannot hope to become world
powerlifting champions. They can become very powerful, surprisingly powerful in powerlifting champions. They can become very powerful, surprisingly powerful in fact – and they can often develop physiques that are by far superior to their fact – and they can often develop physiques that are by far superior to their heavier-boned, non-training friends; yet they can’t become world champions. The heavier-boned, non-training friends; yet they can’t become world champions. The reason is simple. There are many extremely big-boned men who also train hard reason is simple. There are many extremely big-boned men who also train hard and follow the right bodybuilding and powerlifting methods. Inevitably, those and follow the right bodybuilding and powerlifting methods. Inevitably, those better-suited to it make better gains.
better-suited to it make better gains.
Bone structure cannot be altered. It needn’t be such a thorn in your side, either, if Bone structure cannot be altered. It needn’t be such a thorn in your side, either, if you’ll view training and self-development as I’m trying to get you to see it. Accept you’ll view training and self-development as I’m trying to get you to see it. Accept the fact of whatever physical bone structure you have. Make the best of it. In the fact of whatever physical bone structure you have. Make the best of it. In 1943, a strongman/athlete by the name of Jules Bacon won the Mr. America title. 1943, a strongman/athlete by the name of Jules Bacon won the Mr. America title. He was the first small-boned man to do so, and very few after him followed. I He was the first small-boned man to do so, and very few after him followed. I mention this, and point out his example for two reasons: One, to show you that mention this, and point out his example for two reasons: One, to show you that outstanding achievement in training is possible for a small-boned man. Two, to outstanding achievement in training is possible for a small-boned man. Two, to point out that there is little likelihood of a very small-boned man winning top point out that there is little likelihood of a very small-boned man winning top honors in modern times.
honors in modern times.
So, if you happen to be small-boned, realistically accept the fact. Train hard, live So, if you happen to be small-boned, realistically accept the fact. Train hard, live right and see what happens as the months go by. You’ll be wise to continue hard right and see what happens as the months go by. You’ll be wise to continue hard training always, but not to invest yourself too heavily as a physique or lifting
training always, but not to invest yourself too heavily as a physique or lifting competitor. If you are a Reg Park or Paul Anderson that’s entirely a different competitor. If you are a Reg Park or Paul Anderson that’s entirely a different story.
story.
Simply put, view what you see, hear and read realistically. Do not shoot for 19” Simply put, view what you see, hear and read realistically. Do not shoot for 19” arms if your wrists are 6” and you stand almost six feet tall. Forget about being a arms if your wrists are 6” and you stand almost six feet tall. Forget about being a powerlifting champion if after a year’s hard work your best squat is 200 pounds at powerlifting champion if after a year’s hard work your best squat is 200 pounds at a bodyweight of 185 pounds!
a bodyweight of 185 pounds!
You will always be able to improve. You can get very, very strong and become You will always be able to improve. You can get very, very strong and become exceptionally well built. But only a relative few people can hope to become the exceptionally well built. But only a relative few people can hope to become the top men. That, in case you haven’t thought about it lately, is why they’re
top men. That, in case you haven’t thought about it lately, is why they’re
considered “tops” to begin with! An exceptional physique or ultimate strength – in considered “tops” to begin with! An exceptional physique or ultimate strength – in the nationwide or worldwide sense – is just that, a rare, exceptional and unusual the nationwide or worldwide sense – is just that, a rare, exceptional and unusual thing. It is the result of factors not entirely within the control of the champion thing. It is the result of factors not entirely within the control of the champion himself, or the mentor who may have helped him with his progress. Many himself, or the mentor who may have helped him with his progress. Many champions do not realize this themselves, just as many geniuses simply don’t champions do not realize this themselves, just as many geniuses simply don’t understand why everyone can’t understand everything they so easily understand. understand why everyone can’t understand everything they so easily understand. It is difficult, sometimes, to be truly objective about things.
It is difficult, sometimes, to be truly objective about things.
Energy Energy
People who participate in physical training always have more energy than those People who participate in physical training always have more energy than those who do not exercise at all. However, there are certain individuals who are born who do not exercise at all. However, there are certain individuals who are born with an unusually high level of energy. They seem to never tire. Now, you can with an unusually high level of energy. They seem to never tire. Now, you can develop and increase your energy level, and you can assist the increase of you develop and increase your energy level, and you can assist the increase of you energy by proper mental training, but you cannot acquire anyone else’s unusually energy by proper mental training, but you cannot acquire anyone else’s unusually high store of “drive”. Jack LaLanne is a perfect example of an energetic man in high store of “drive”. Jack LaLanne is a perfect example of an energetic man in the physical culture field. He is exceptional. Part of his energy and abundant the physical culture field. He is exceptional. Part of his energy and abundant drive is, undeniably, due to his regular, vigorous exercise habits, and his drive is, undeniably, due to his regular, vigorous exercise habits, and his
adherence to near-perfect dietary habits. However, if Jack LaLanne didn’t have adherence to near-perfect dietary habits. However, if Jack LaLanne didn’t have an unusually high inherent potential for energy output, he just wouldn’t be the an unusually high inherent potential for energy output, he just wouldn’t be the same human phenomena that he is. Please understand that. And don’t think for a same human phenomena that he is. Please understand that. And don’t think for a minute that Jack’s poor health and bad dietary/exercise habits in his early years minute that Jack’s poor health and bad dietary/exercise habits in his early years put the lie to what I’ve said. Not so! In his youth it is true that Jack LaLanne did put the lie to what I’ve said. Not so! In his youth it is true that Jack LaLanne did have a poor beginning – but only because he had failed to live and train properly have a poor beginning – but only because he had failed to live and train properly (a not-uncommon thing for youngsters). His inherent potential responded when (a not-uncommon thing for youngsters). His inherent potential responded when he changed his health and living habits. Had he never become the dedicated he changed his health and living habits. Had he never become the dedicated physical culturist that he did become, Jack LaLanne would have remained a physical culturist that he did become, Jack LaLanne would have remained a member of that vast army of people who are born with the blessings of potential, member of that vast army of people who are born with the blessings of potential, yet who stifle the potential there through self-neglect. Yes, a person with poor yet who stifle the potential there through self-neglect. Yes, a person with poor natural energy levels will develop lots of drive and great energy through proper natural energy levels will develop lots of drive and great energy through proper living and physical training. A person with great natural energy will turn into a living and physical training. A person with great natural energy will turn into a human dynamo. That’s the way it works.
human dynamo. That’s the way it works.
Take an average guy and put him though college and he will, if he tries hard, Take an average guy and put him though college and he will, if he tries hard, acquire a good, basic education and a broad understanding of the roots of many acquire a good, basic education and a broad understanding of the roots of many academic disciplines. But take a born genius and put him through college and the academic disciplines. But take a born genius and put him through college and the end result will be something closer to a phenomenon. In body or in mind, it’s the end result will be something closer to a phenomenon. In body or in mind, it’s the same thing. We can all improve greatly, but only the rare individual can reach the same thing. We can all improve greatly, but only the rare individual can reach the top. This hardly makes it fruitless to be an active, enthusiastic participant, since top. This hardly makes it fruitless to be an active, enthusiastic participant, since there are no losers in this game whatever.
there are no losers in this game whatever.
Your bone structure will have a deciding effect more on how much weight and Your bone structure will have a deciding effect more on how much weight and size you can effectively carry, than it will have on how much power you can size you can effectively carry, than it will have on how much power you can develop. For strength is at least as much a function of mental concentration and develop. For strength is at least as much a function of mental concentration and will power, as well as one other item, muscle tissue quality, as it is a function of will power, as well as one other item, muscle tissue quality, as it is a function of the muscle’s size, per se.
the muscle’s size, per se.
Muscle Fiber Quality Muscle Fiber Quality
It is only partially true that “the bigger a muscle becomes the stronger it It is only partially true that “the bigger a muscle becomes the stronger it
automatically is.” Sometimes, yes, and sometimes, no. More often than not the automatically is.” Sometimes, yes, and sometimes, no. More often than not the strength of a muscle is determined by its size, an by the quality (not quantity, but strength of a muscle is determined by its size, an by the quality (not quantity, but quality) of its fibres, as well as the degree to which your physiological system quality) of its fibres, as well as the degree to which your physiological system permits your brain to effectively direct “commands” to the muscle in question. permits your brain to effectively direct “commands” to the muscle in question.
Fiber quality is inherited. It can be improved, of course, by adequate nutrition, Fiber quality is inherited. It can be improved, of course, by adequate nutrition, etc., but it is, in some individuals, inherently superior to others. What are some etc., but it is, in some individuals, inherently superior to others. What are some indicators of fiber quality?
indicators of fiber quality?
How quickly do your muscles “spring back” after a hard workout? How quickly do your muscles “spring back” after a hard workout? How long do your muscles stay “sore” after a hard workout? How long do your muscles stay “sore” after a hard workout?
If you overwork severely, how long does it take for you to recuperate. Some few If you overwork severely, how long does it take for you to recuperate. Some few people can do it with one good night’s sleep. Others need a full week’s layoff. people can do it with one good night’s sleep. Others need a full week’s layoff. How “hard” are your muscles when flexed? The harder and denser they are, the How “hard” are your muscles when flexed? The harder and denser they are, the greater your muscles’ fiber quality probably is.
greater your muscles’ fiber quality probably is.
Are you able, from time to time, to PUSH – hard – on a set, using heavy weights, Are you able, from time to time, to PUSH – hard – on a set, using heavy weights, without “hurting”?
without “hurting”?
The answers to these questions will help you to understand how your muscle The answers to these questions will help you to understand how your muscle “quality” stacks up. The greatest aids to improving the quality of muscle fibers is “quality” stacks up. The greatest aids to improving the quality of muscle fibers is a balance of perfect nutrition, adequate sleep and rest, good circulation and deep a balance of perfect nutrition, adequate sleep and rest, good circulation and deep breathing.
breathing.
Mental States Mental States
The mind, as I’ve said thousands of times in articles and books, is your master! If The mind, as I’ve said thousands of times in articles and books, is your master! If there is a single source of great power within you it is in your mind. Learn to
there is a single source of great power within you it is in your mind. Learn to control and direct mental energy and power, and you have but to set your mind control and direct mental energy and power, and you have but to set your mind on what you wish physically in order to attain it.
on what you wish physically in order to attain it.
Medical science has accepted the fact that the state of a person’s mind can have Medical science has accepted the fact that the state of a person’s mind can have as direct an effect on his body as an actual administration of medicine in the as direct an effect on his body as an actual administration of medicine in the treating of disease. Time and time again doctors encounter individuals who, treating of disease. Time and time again doctors encounter individuals who, through the force of their resolve and willpower conquer illness within their body. through the force of their resolve and willpower conquer illness within their body. There have been cases where medicine has failed and where the will of the There have been cases where medicine has failed and where the will of the patient has destroyed disease within the body.
patient has destroyed disease within the body.
There have been thousands of recorded instances – in every field – where the There have been thousands of recorded instances – in every field – where the proper state of mind has decided victory for an all but totally lost cause. The proper state of mind has decided victory for an all but totally lost cause. The power of the mind must not be overlooked.
power of the mind must not be overlooked.
Aside from whatever religious beliefs you may hold there is a very practical Aside from whatever religious beliefs you may hold there is a very practical aspect to mind control. It has application in art, science, business, in every field aspect to mind control. It has application in art, science, business, in every field of human endeavor. In physical training it is half the battle.
of human endeavor. In physical training it is half the battle.
What is the “right” mental state for the individual bent upon achieving greater What is the “right” mental state for the individual bent upon achieving greater physical power and muscular development? It is a state of expecting to succeed. physical power and muscular development? It is a state of expecting to succeed. One must continually hold in one’s mind the vision of the goal one wishes to One must continually hold in one’s mind the vision of the goal one wishes to achieve, and then one must apply the principle of confidently expecting to attain achieve, and then one must apply the principle of confidently expecting to attain
that goal. It is a state of mind that will not admit negativism. This last part is that goal. It is a state of mind that will not admit negativism. This last part is all-important.
important.
Mental states are tricky things. On the one hand, your mental state is under your Mental states are tricky things. On the one hand, your mental state is under your full control. But, on the other hand, living in this gosh-darn crazy world, your mind full control. But, on the other hand, living in this gosh-darn crazy world, your mind is subject to continual bombardment from others – others who, because of a less is subject to continual bombardment from others – others who, because of a less than fully satisfactory life are only too glad to pour out their negativism on you. So than fully satisfactory life are only too glad to pour out their negativism on you. So you must learn to be on your guard, always.
you must learn to be on your guard, always.
Is it selfish to always be concerned with your own interests like that? Yes, it is. Is it selfish to always be concerned with your own interests like that? Yes, it is. And what is wrong with being selfish? If you are not selfish, pray tell, upon whom And what is wrong with being selfish? If you are not selfish, pray tell, upon whom are you supposed to turn for your welfare? Your family? Your neighbors? Your are you supposed to turn for your welfare? Your family? Your neighbors? Your friends? Who? And why are they qualified to look out for your interests while you friends? Who? And why are they qualified to look out for your interests while you are not? Nonsense! Be selfish! If you are not selfish you will merely live the life of are not? Nonsense! Be selfish! If you are not selfish you will merely live the life of being a timid, idiotic follower. When people snarlingly, that’s right, snarlingly
being a timid, idiotic follower. When people snarlingly, that’s right, snarlingly accuse you of being selfish what they are really whining is: “You should be accuse you of being selfish what they are really whining is: “You should be serving my self-interests instead of your own – doing what I deem ‘right’ or serving my self-interests instead of your own – doing what I deem ‘right’ or ‘appropriate’ or ‘suitable’ or ‘proper’ or ‘acceptable’ instead of what YOU deem ‘appropriate’ or ‘suitable’ or ‘proper’ or ‘acceptable’ instead of what YOU deem thus.” No, people will never admit that this is what they mean – but it is
thus.” No, people will never admit that this is what they mean – but it is nevertheless what they do, in fact, mean.
nevertheless what they do, in fact, mean.
Learn that you must take control of yourself by learning to accept your mind as Learn that you must take control of yourself by learning to accept your mind as your own “boss”. Think in terms of how you can serve your own positive your own “boss”. Think in terms of how you can serve your own positive self-interests. Your success in training (or in anything else, for that matter) lies in that interests. Your success in training (or in anything else, for that matter) lies in that direction.
direction.
Optimism is just as easy to maintain, and a hell of a lot more comfortable to Optimism is just as easy to maintain, and a hell of a lot more comfortable to
experience, than is negativism! So start to think fully, optimistically and positively. experience, than is negativism! So start to think fully, optimistically and positively. Speaking from the standpoint of pure results, remember this: being gloomy,
Speaking from the standpoint of pure results, remember this: being gloomy,
sulky, negative, bitter, hostile and generally down does nothing but reduce your sulky, negative, bitter, hostile and generally down does nothing but reduce your efficiency unless, of course, you are a pro fighter, a deadpan comic, or an artist efficiency unless, of course, you are a pro fighter, a deadpan comic, or an artist who finds no thrill in apple pies cooling on the windowsill after a summer rain. who finds no thrill in apple pies cooling on the windowsill after a summer rain. Anxiety creates a vicious cycle of internal self-destruction within you, and, Anxiety creates a vicious cycle of internal self-destruction within you, and,
always, the result is awful. Burning up energy by working cheerfully towards your always, the result is awful. Burning up energy by working cheerfully towards your goals is one thing. Burning up energy by sitting in a corner with a frown of hatred goals is one thing. Burning up energy by sitting in a corner with a frown of hatred on your face after realizing everything you say, do, create or love will one day be on your face after realizing everything you say, do, create or love will one day be dust, forgotten dust at that, is another thing, indeed!
dust, forgotten dust at that, is another thing, indeed!
Strength, muscles, physical-mental efficiency and happiness await the optimistic, Strength, muscles, physical-mental efficiency and happiness await the optimistic, cheerful and positive person who has advanced to the level of doing without cheerful and positive person who has advanced to the level of doing without reason, meaning, or petty need for religion. Learn to be such a person!
reason, meaning, or petty need for religion. Learn to be such a person!
Diet And Rest Diet And Rest
Aside from your mental state, which is entirely within your capacity to control, Aside from your mental state, which is entirely within your capacity to control,
there are two other items that you can fully regulate most of the time as well: your there are two other items that you can fully regulate most of the time as well: your diet and the amount of rest you obtain. Both are as essential in building strength diet and the amount of rest you obtain. Both are as essential in building strength and size as is exercise.
and size as is exercise.
Strength is built on solid foods. Meat, fish, poultry and eggs. Milk and cheese. Strength is built on solid foods. Meat, fish, poultry and eggs. Milk and cheese. Thick hearty soups. Whole grain bread. Fruits and vegetables. All sorts of nuts, Thick hearty soups. Whole grain bread. Fruits and vegetables. All sorts of nuts, beans, peas. That’s good eating. That’s what you need to build strong, solid, beans, peas. That’s good eating. That’s what you need to build strong, solid, healthy muscles! Two nice-sized meals a day are usually enough for most healthy muscles! Two nice-sized meals a day are usually enough for most
mature people who train. Many people can easily do with three big meals a day, mature people who train. Many people can easily do with three big meals a day, plus one or two healthy snacks if they train hard and try to couple it with a plus one or two healthy snacks if they train hard and try to couple it with a full-time job and family responsibilities.
time job and family responsibilities.
Supplements are overrated in importance, though they are valuable when taken Supplements are overrated in importance, though they are valuable when taken correctly and in moderation. Correctly means as a SUPPLEMENT, not as a correctly and in moderation. Correctly means as a SUPPLEMENT, not as a replacement for good, balanced meals and not as a substitute for fresh, real replacement for good, balanced meals and not as a substitute for fresh, real foods. Some people seem determined to overdo supplements, and this is just a foods. Some people seem determined to overdo supplements, and this is just a silly waste of money. If you take a good vitamin/mineral along with a few carefully silly waste of money. If you take a good vitamin/mineral along with a few carefully chosen other supplements based on your individual needs, that’s generally
chosen other supplements based on your individual needs, that’s generally plenty. If there is any serious deficiency in your body’s nutritional balance you plenty. If there is any serious deficiency in your body’s nutritional balance you need a doctor, not more supplements. A well-balanced diet provides plenty of the need a doctor, not more supplements. A well-balanced diet provides plenty of the nutrients you need. Judiciously-taken supplements round out the picture. Don’t nutrients you need. Judiciously-taken supplements round out the picture. Don’t get crazy with this.
get crazy with this.
Protein supplements are about as unnecessary as they are popular! My Protein supplements are about as unnecessary as they are popular! My apologies to the manufacturers of these powders, but really, aside from apologies to the manufacturers of these powders, but really, aside from
convenience when time is tight, they serve little need. Protein is quite easy to convenience when time is tight, they serve little need. Protein is quite easy to obtain in such delicious foods as ground meats, peanut butter, milk, eggs and obtain in such delicious foods as ground meats, peanut butter, milk, eggs and various nuts and beans. There is always a far greater chance the bodybuilder will various nuts and beans. There is always a far greater chance the bodybuilder will be lacking in vitamin/mineral intake than in protein intake. It is relatively easy for be lacking in vitamin/mineral intake than in protein intake. It is relatively easy for a healthy man to ingest 150-200 grams of high-quality protein each day in his a healthy man to ingest 150-200 grams of high-quality protein each day in his meals alone.
meals alone.
Meals should always be balanced. Try to eat, in the course of a day, meat, Meals should always be balanced. Try to eat, in the course of a day, meat,
poultry or fish, various raw vegetables, fresh fruits and some whole grains. Drink poultry or fish, various raw vegetables, fresh fruits and some whole grains. Drink plenty of water and have a rice, potato or whole wheat pasta dish with a meal. plenty of water and have a rice, potato or whole wheat pasta dish with a meal. You need starches and fats, regardless of what you may have read elsewhere. You need starches and fats, regardless of what you may have read elsewhere. You’ll just not get as powerful as you could without them.
You’ll just not get as powerful as you could without them.
Overeating should of course be avoided, but it is best done by eliminating the Overeating should of course be avoided, but it is best done by eliminating the “garbage” from your diet, instead of reducing portions of good, wholesome foods “garbage” from your diet, instead of reducing portions of good, wholesome foods at mealtime. This is common sense, and you must decide what really means at mealtime. This is common sense, and you must decide what really means more to you – a bag of potato chips, or a strong and healthy body.
more to you – a bag of potato chips, or a strong and healthy body.
The long-term effect of careful eating will repay you handsomely. You will find The long-term effect of careful eating will repay you handsomely. You will find that your training is always maximally productive, and that you can recuperate that your training is always maximally productive, and that you can recuperate
speedily from tough workouts. All very, very important. speedily from tough workouts. All very, very important.
Sleep is important, of course. Sleep and rest, if neglected, lead to general Sleep is important, of course. Sleep and rest, if neglected, lead to general
feelings of discontent, irritable behavior patterns and physical depletion. People feelings of discontent, irritable behavior patterns and physical depletion. People vary as to how long they can go without adequate rest before they show marked vary as to how long they can go without adequate rest before they show marked signs of deterioration, but I cannot see why anyone would care to see what his signs of deterioration, but I cannot see why anyone would care to see what his own particular limit was! Just do everything possible to rest adequately and well, own particular limit was! Just do everything possible to rest adequately and well, following a hard day’s work. Get to bed in time to sleep enough. Don’t keep hours following a hard day’s work. Get to bed in time to sleep enough. Don’t keep hours that drain you! This is all common sense, but as my experience has taught me, that drain you! This is all common sense, but as my experience has taught me, common sense is not all that common.
common sense is not all that common.
It is wise, after a hard workout and a shower, to relax and either sit or lie down for It is wise, after a hard workout and a shower, to relax and either sit or lie down for twenty minutes or half and hour. Read, meditate, think, or have a nice leisurely twenty minutes or half and hour. Read, meditate, think, or have a nice leisurely conversation with anyone who’ll sit and talk to you – but try if at all possible, to conversation with anyone who’ll sit and talk to you – but try if at all possible, to give your just-worked body a little help in recuperating from the day’s training. give your just-worked body a little help in recuperating from the day’s training. Rest is as much mental as it is physical, by the way, and all sorts of arguments Rest is as much mental as it is physical, by the way, and all sorts of arguments and aggravation should be avoided. If you have noisy neighbors and you find it and aggravation should be avoided. If you have noisy neighbors and you find it difficult to sleep or relax or do things around the house because they won’t quiet difficult to sleep or relax or do things around the house because they won’t quiet down, invest a dollar and get ear plugs. Peace and quiet – tranquility – leads to down, invest a dollar and get ear plugs. Peace and quiet – tranquility – leads to inner and outer strength, and permits your body to maintain a peaceful
inner and outer strength, and permits your body to maintain a peaceful equilibrium conducive to growth, maintenance and tissue repair.
equilibrium conducive to growth, maintenance and tissue repair.
All told, those are the factors contributory to success in effective All told, those are the factors contributory to success in effective
power-bodybuilding. Remember what they are, and learn to apply them. Once you’ve bodybuilding. Remember what they are, and learn to apply them. Once you’ve done that, you’re set to move on. So read on and let’s see what your actual done that, you’re set to move on. So read on and let’s see what your actual training exercises must be like . . .
training exercises must be like . . .
Analysis Of The Basic Power-Building Exercises Analysis Of The Basic Power-Building Exercises
The course of exercise that is best for the attainment of our goal is very clear and The course of exercise that is best for the attainment of our goal is very clear and very limited, when you consider that literally thousands of exercises do in fact very limited, when you consider that literally thousands of exercises do in fact exist. I see no point in considering or even discussing second best when we can exist. I see no point in considering or even discussing second best when we can start off and deal in depth with the best.
start off and deal in depth with the best.
For the purpose of analysis I am going to divide the exercises into four main For the purpose of analysis I am going to divide the exercises into four main categories, and three supplemental aspects of training. The four main categories categories, and three supplemental aspects of training. The four main categories are:
are:
Press movements, and their variations. Press movements, and their variations. Pull movements, and their variations. Pull movements, and their variations. Squatting movements.
Squatting movements. Bench work.
