Online Courses

Posted on Monday, April 6th, 2020 by John Wood
ONLINE COURSES

>>>Be sure to read our Online Course FAQ Page

ONLINE COURSE #1: Oldschool Strength On-Ramp:
The first entry in our online courses catalog is intended to serve as an introduction to our mobile app so that you can become more familiar with how the app operates. Once you join on, you will get access to an eclectic mix of oldschool training materials, including:

  • Decreasing Bodyweight While Maintaining Size and Strength by Anthony Ditillo (From Peary Rader’s IronMan Magazine
  • A bodyweight program from Bob Hoffman in 1938
  • How Steve Reeves Trained by John Grimek
  • full issue of Brooks Kubik’s Dinosaur Files newsletter from the year 2000
  • Mike’s Gym Workouts 1 & 2 (commentary plus workout sheet downloads)
  • 5×5 Modification by Brooks Kubik
  • WWII Home Calisthenic Program
  • George F. Jowett Heavy Dumbbell Training
  • Plus more!

Much of this material is bodyweight-training oriented which makes it particularly useful in light of current “lockdown” circumstances — and all for the ridiculously low price of $9.99!

____________ $9.99
(Delivered via mobile app)
ONLINE COURSE #2: Rare 1893 Indian Club Course:
  • 10 Chapters
  • Addendum
  • Tables and Index

____________ $9.99
(Delivered via mobile app)

ONLINE COURSE #3: Iron Will Course by Brooks Kubik and John Wood
  • Introduction by Brooks Kubik and John Wood
  • The full text of “An Iron Will” by O.S. Marden (1901)
  • “An Iron Will” audio book, read by Brooks Kubik (1 hour, 55 minutes)
  • Iron Will Audio Seminar #1 – History and Background — (1 hour, 27 minutes)
  • Iron Will Audio Seminar #2 – Action Items and training (1 hour, 55 minutes)
  • Bonus items, time management techniques, podcast notes
  • TEN Will Power Workouts
____________ $29.99
(Delivered via mobile app)

ONLINE COURSE #3: Iron Will Course by Brooks Kubik and John Wood
  • Introduction by Brooks Kubik and John Wood
  • The full text of “An Iron Will” by O.S. Marden (1901)
  • “An Iron Will” audio book, read by Brooks Kubik (1 hour, 55 minutes)
  • Iron Will Audio Seminar #1 – History and Background — (1 hour, 27 minutes)
  • Iron Will Audio Seminar #2 – Action Items and training (1 hour, 55 minutes)
  • Bonus items, time management techniques, podcast notes
  • TEN Will Power Workouts
____________ $29.99
(Delivered via mobile app)

Notes:

1. These courses can ONLY be viewed via our mobile app and requires an up-to-date cell phone number and valid email address.

2. We have both iPhone and Android versions of the app available, you will choose your version prior to the setup process.

3. You will be required to download the app to your phone and follow a few other basic directions in order to access your course material. This process will only be necessary once and takes less than a minute to complete. If you already have the app downloaded to your phone from a prior purchase, we will grant instant access on our end once your order is completed with no further action necessary on your end.

4. All sales are final for online courses. We offer NO REFUNDS on Online Course products. DO NOT purchase ANY of these products if you are unwilling to follow the basic directions to install and/or utilize our mobile app.

5. Our mobile app was specifically designed for use on a mobile phone, we cannot make any guarantees on functionality and/or viewability for any other device.

All Contents, Including Images and Text, Copyright © 2005-2021 by John Wood and Thunderdome Media Inc., Not to be reproduced without permission, All Rights Reserved
Author: John Wood. All contents, including images and text, copyright © 2005-2021 by John Wood and Thunderdome Media Inc. Not to be reproduced without permission. All rights reserved. We will most likely grant permission but please contact us if you would like to repost. IMPORTANT: Equipment and books, courses etc. pictured in blog posts are generally not available for sale unless specifically noted.

Videos

Posted on Friday, August 31st, 2018 by John Wood
Videos
Here you’ll find videos of various sorts that we put together for Youtube and other reasons. To follow my channel CLICK HERE.

All Contents, Including Images and Text, Copyright © 2005-2021 by John Wood and Thunderdome Media Inc., Not to be reproduced without permission, All Rights Reserved
Author: John Wood. All contents, including images and text, copyright © 2005-2021 by John Wood and Thunderdome Media Inc. Not to be reproduced without permission. All rights reserved. We will most likely grant permission but please contact us if you would like to repost. IMPORTANT: Equipment and books, courses etc. pictured in blog posts are generally not available for sale unless specifically noted.

Barrel Lifting Strength Feats

Posted on Tuesday, August 7th, 2018 by John Wood
It has been well written that many so-called “feats of strength” had their roots in manual labor. Back in the beer halls of Bavaria and old, Old, OLD Vienna I’m sure a couple of robust beirmeisters once sat around shooting the breeze when one bet another that he could lift the biggest barrel — and it’s all been down hill from there.

Many of the old timers were well-known for their barrel or keg lifting feats, including Louis Cyr (who was said to have been able to lift a 400 lb. barrel to his shoulders) and George F. Jowett who included a Barrel Lifting Course in his Molding a Mighty Grip training guide. I would imagine the “Cincinnati Strongman” Henry Holtgrewe lifted a few barrels and kegs in his time. He owned a tavern down on 6th street in downtown Cincinnati just after the turn of the century.

Several modern day strongmen have included barrel lifting in their training. Probably the two most well known are Steve Justa and Brooks Kubik who wrote extensively about barrel lifting in Dinosaur Training. Keep in mind that lifting a 200 pound FULL barrel is actually easier than lifting a 150 pound HALF-filled barrel.

Chalk and Sweat by Brooks Kubik

Posted on Monday, October 9th, 2017 by John Wood
SOLD OUT!

We recommend >>> Gray Hair and Black Iron

Gray Hair and Black Iron by Brooks Kubik

Posted on Saturday, September 23rd, 2017 by John Wood
SOLD OUT!

Check out our other products for hard-training info:

https://www.oldtimestrongman.com/products/

Dinosaur Training by Brooks Kubik

Posted on Thursday, September 21st, 2017 by John Wood
~ Lost Secrets of Strength and Development ~
A man who lifted weights for his entire life once took a good look at the world of strength training around him…
…and he didn’t like what he saw … so he did something incredible…

Here’s what happened next:

A gym used to be a serious place for serious people, interested in building serious strength, but in modern times its safe to say that gyms have become glorified juice bars — with no shortage of chrome, ferns, and pencil-neck pseudo experts who wave around plastic dumbbells while making sure their designer headbands matched their suede lifting belts.

This guy… Brooks Kubik. As he trains in his basement gym with a bunch of rusty old weights and oldschool techniques — no chrome or ferns to be found!

Yeah, you know exactly what I’m talking about! Weight training was slowly but surely being taken over by the druggers … the toners … the bros … the poseurs … the pretty boys … the pencil necks … the whiners … the pump artists …the arm-chair experts …and the mirror athletes. (no doubt you’ve seen them all, and this makes you just as sick.)

This man had enough – Enough! His name was Brooks Kubik, and what happened next started a revolution throughout the entire world of strength.

And so it Began

…So Brooks began to write. While Brooks had authored articles in several different publications over the years

(including Milo, Hard Gainer, Iron Master and Iron Man) the words that were now issuing forth on his type writer were somehow different than ever before.

He wrote about the training that had worked for him, how he trained in high school, how he trained in college, how he trained to win multiple National Championships in Bench Press Powerlifting meets, and how his favorite oldtime strongmen used to train…

Brooks had originally planned to type out a fifty or so page manuscript and possibly sell (though more likely give it away) to the few people out in the world he thought might be interested in it. Brooks reached fifty pages after only a few short days of writing, and there was still more material he wanted to cover — a lot more.

Fifty pages turned into a hundred, a hundred pages turned into two hundred. and it didn’t stop there. With the encouragement of several the top people in the strength world, the finished product was titled Dinosaur Training since it was covered training techniques that were almost (but not quite!) extinct.

Dinosaur Training covered the methods that the strongest men who had ever lived had utilized — sure, with traditional weights such as barbells and, but also highly unusual implements such as sandbags, kegs, rocks, anvils, sledge hammers and more. Brooks Kubik went ahead and published Dinosaur Training, releasing it on an unsuspecting world…

And Then Everything Changed
Arthur Saxon — also known as “The Iron Master” — put more weight overhead with one arm than anyone in history, nearly 400 lbs.!
John Davis, multiple-time Olympic weightlifting champion and world record holder, could have just as easily been a champion bodybuilder
Doug Hepburn, the great Canadian champion, was easily one of the strongest men of all time. His workouts are covered in details in ‘Dinosaur Training’.

It was as if the ghosts of Iron Game’s past were suddenly brought back to life… men like Arthur Saxon, John Davis, Reg Park George Hackenschmidt and Steve Stanko became household names again

All of a sudden people started attacked their training with a ferocity that hadn’t been seen for many years. Calloused hands started lifting odd objects again – sand bags, kegs, rocks, anvils, anchors. Training methods such as thick handled weights, heavy partial movements and power rack work all experienced a resurgence in popularity. Suddenly it became OK to lift heavy chunks of iron and steel once again.

Dont’s just train…
Revolution or Evolution?

Less than eighteen months after it appeared, the entire first printing of Dinosaur Training sold out completely … College and NFL strength coaches began reading it and incorporating Old School training techniques into their programs … Everyone started setting up personal gyms in their basements and garages, stocking them with plenty of “old fashioned” equipment that worked better than anything else available.

This wasn’t just a local thing either; orders started flooding in from all over the globe. The strength world had come full circle… once again, people were training like they did in years past — AND building strength like they did in years past.

When it came time for the second printing, Dinosaur Training became even bigger …literally – Brooks added two additional chapters of intense training material. Today, over twenty years after its initial release, Dinosaur Training still stands as one of the all-time great strength books. You would be hard pressed to find a weight training book which has helped more people get the fire back in their belly (or get it going in the first place) when it comes to serious training.

With the treasure trove of solid training information that it contains, it is no wonder that Dinosaur Training and the Dino-Attitude has reached such great heights of popularity. Now you can read and learn from one of the best training books ever published …the book that started a Revolution.

Take a look at all the valuable training information what you will learn within its pages:

The tremendous value of basic exercises …the exercises that MUST be in your program …and which exercises to avoid at all costs (since they are nothing but a waste of your time)

The biggest reason why most of what you read about modern training is unproductive, and THREE simple things you can do turn the ship around if that’s the direction you were headed

What is the Dinosaur challenge? …are you up to it?

7 ways to “Be A Dinosaur” and how to crank the intensity of your workout up a notch or three

The ONE characteristic that all Dinosaurs have in common – find out what it is

3 steps that will make your training more productive – instantly

The #1 reason why most people give up and how you can avoid that like the plague

Think you know the “Best” program?… you’ll be surprised at Brooks’ answer to this one

Brooks Kubik’s favorite strength writers and training tips from the last 100+ years

What an outline of productive training looks like and how to put together your workouts so it’s guaranteed to work

How to train with a water filled barrel or keg, and how that training style nearly put Brooks down for the count

Why hard work is necessary, and how to make sure you are getting the most out of your workout

The 5 reasons people fail according to Dr. Ken Leistner… – probably the most valuable lesson strength training can teach you

What hard work is and is not

2 types of abbreviated training styles that you can use for big gains

The real meaning behind hard work vs. “bunny” training

What the name of the game is… and it’s not what you think

2 approaches to poundage progression, and how to make sure the gains keep coming for a long time

Beginners, Intermediate and Advanced workout routines, laid out step-by-step

Want to know the “secret” of advanced gains? – You’ll be surprised at how simple it really is

How to make progress with multiple sets of low reps

What the 5 x 5 system is, and how Reg Park, Champion strength athlete and bodybuilder, used it to build super strength fifty years ago

How to use “singles” in the most effective manner in your training

Why thick-bars “work” and how to implement them into your workout

How you can make fear work for you instead of against you

10 grip exercises and a dynamite beginners program for future grip masters

6 advanced grip exercises for monster crushing power

How to build real strength with logs, barrels and heavy bags

The many benefits of proper power-rack training

5 hard core power-rack routines

8 fads, fallacies and pitfalls of modern training and how to avoid them all

Much more!!

As you can see, Dinosaur Training covers a lot of ground. Of particular note are three big chapters on grip training which helps anyone lay a solid foundation.

A Crash Course in How to gain Super Strength with
One of the World’s Greatest Teachers

Do you remember the first time you tried to learn something for the first time? Starting out, nothing made sense and you felt like giving up. That’s how it is for a lot of people who want to start lifting weights – they get confused and don’t know what to do – and so they do the only thing they could do, they give up.

Now imagine how confident you felt when someone took the time to explain some things to you. What used to be frustrating, now makes perfect sense and now that you know exactly what to do, it’s off to the races.

That’s exactly how it is when you have Brooks as your teacher. As you turn the pages of Dinosaur Training, all of a sudden all the confusing things about strength training will make sense – you’ll know how many sets to do, you’ll know which exercises to do, you’ll know how much weight to use… and you will begin to build the strength you have always dreamed about.

Get your copy of Dinosaur Training and join the Revolution!

Order now!Dinosaur Training by Brooks Kubik
_________ $19.99 plus s/h

William Boone’s 1937 Training Program

Posted on Thursday, September 29th, 2016 by John Wood
William Boone’s 1937 Training Program
by Brooks Kubik
William Boone was a tremendously powerful lifter in the 1930’s and 40’s. He first achieved fame when reports were published of his astonishing gains on a program of heavy, high-rep squats, which he was inspired to follow after reading about what a similar schedule did for his Herculean contemporary, Joseph Curtis Hise. If memory serves correctly, Boone gained something like 80-100 pounds on the squat program.

William Boone
William Boone Training in his back yard

Boone eventually built up to a bent-press of close to 300 pounds … a deadlift of 700 or so … a partial dead lift of 900 pounds … and a jerk from the rack of 420 pounds, which certainly ranks him as one of the strongest men in the history of the world.

I believe that he made these lifts in the mid-to-late 40’s, or the very early 50’s. These achievements are all the more remarkable because Boone worked a very hard, hot, heavy job digging water wells in Louisiana and Texas.

According to Boone, one job digging wells on a ranch in Texas was so hot that the men had to drink 4 gallons of water per day just to keep from overheating under the scorching southwestern sun! …And yet, Boone often would work all day and THEN do his training!

Where did Boone train? In his backyard! He didn’t even have a garage or basement in which to train. He lifted huge weights standing on the grass or on a dirt surface.

So don’t let anyone tell you that you need to quit your job and lay around all day in order to make good gains …and don’t let anyone tell you that you need to train at some sort of super-duper training center jammed with all of the latest miracle machines.

Boone’s training was very unique. He always followed what I refer to as “abbreviated training programs.” A 1937 issue of Mark Berry’s little magazine, “Physical Training Notes,” contains a letter from Boone to Berry with the following update on Boone’s training.

The following information is from a period when Boone was building up to the really big lifts mentioned above:

I have been doing only three exercises, namely the Two Arm Press, Two Arm Curl, and the Deep Knee Bend…”

“Here is my last workout. I work only once a week on pressing and twice a week on squatting. Monday and Friday — D.K.B.’s (i.e. squats); Wednesday — pressing. My workouts average about an hour in length …”

“Wednesday: press –240 five times; 240 seven times; 250 four times; 260 three times; 270 twice; 275 once; then reduce the weight to 240 for four repetitions and again with two more presses; 212 pounds six times and then four times; 182 six and then four times. Then reverse curl twelve times with 136 pounds and regular curl 160 ten repetitions and then again twice.”

“My arms measure better than 18 inches now and I have hopes of pressing 250 pounds ten times and 300 pounds once.”

“Here is my last workout on the squat, which is also my best: once each with 405, 435, and 470; three times with 515; short rest; sixteen times with 400; short rest; eight times with 400. On October 21st I did my best, or rather highest, D.K.B. —
525 pounds.”

Yours in strength,

Brooks D. Kubik

The One-Arm Dumbbell Press

Posted on Thursday, September 29th, 2016 by John Wood
The One-Arm Dumbbell Press
by Brooks Kubik

Doug Hepburn, pressing a 160 pound dumbbell at Ed Yarick’s Gym (and certainly making it look easy.)

The one-arm dumbbell press was a favorite exercise of many great strongmen of the past, including two of the strongest ever: Doug Hepburn and Paul Anderson.
Some oldtimers were simply phenomenal at this lift.

To give you a famous example, Josef Grafl, the 286 pound strongman from Vienna, Austria, did 20 reps with his right hand and 17 reps with his left hand in the one dumbbell press with a 111 pound dumbbell — with his heels together!

This was in a contest back in 1913 and strength historian David Willoughby rated this particular performance as equal to a heels together 175 pound press with the right hand and a 166 pound press with the left hand.

Can you imagine the total body power it would take to handle that sort of weight in the one hand dumbbell press with the heels together?

Training for the one-arm dumbbell press not only hits the shoulders, triceps and upper-back, but also provides a very high level of work for the muscles of the sides, mid- section and lower back, especially if you do the exercise the hard way — standing, with the heels together.

Give it a try and see for yourself.  Sets and reps are up to you, but you might try four or five progressively heavier sets of five to eight reps for each arm.

Yours in strength,

Brooks D. Kubik

All Contents, Including Images and Text, Copyright © 2005-2021 by John Wood and Thunderdome Media Inc., Not to be reproduced without permission, All Rights Reserved
Author: John Wood. All contents, including images and text, copyright © 2005-2021 by John Wood and Thunderdome Media Inc. Not to be reproduced without permission. All rights reserved. We will most likely grant permission but please contact us if you would like to repost. IMPORTANT: Equipment and books, courses etc. pictured in blog posts are generally not available for sale unless specifically noted.

Beck’s Beer: The Real Story

Posted on Monday, August 29th, 2016 by John Wood
BECK’S BEER:
The REAL Story
HANS BECK was the winner of the second German weightlifting Championship in 1895, the third German Championship in 1897, and the European Championship in 1896.
Hans Beck

Standing but 66.5 inches, Beck weighed 242 pounds and was as rugged as they come. Beck was one of the first lifters to perform a continental clean and jerk with 300 German pounds (equal to 330 English or U.S. pounds), and eventually managed 374 (English) pounds in this style.

Among his most outstanding feats, however, were his barrel lifts.

On September 25, 1896, Beck manhandled an 18-3/4 gallon beer barrel that weighed 249 pounds. He PRESSED the barrel overhead not once, not twice, but THREE (!) times in succession.

Beck followed this feat by tackling a 21-3/8 gallon barrel, which weighed all of 275-1/2 pounds. Beck jerked this massive and unwieldy load overhead.

History does not record how much Pilsner Beer Beck consumed after his prodigious lifting, but I like to think that it was “lots.” I also like to think that they named Beck’s Beer after old Hans. Any lifter as strong as Hans Beck deserves to have a beer named after him!

Yours in strength,
Brooks Kubik signature
Brooks D. Kubik

P.S. For more information about the Lost Secrets of Strength and Development, just like Hans Beck used to use, you’ll want to grab a copy of my classic training book Dinosaur Training.

All Contents, Including Images and Text, Copyright © 2005-2021 by John Wood and Thunderdome Media Inc., Not to be reproduced without permission, All Rights Reserved
Author: John Wood. All contents, including images and text, copyright © 2005-2021 by John Wood and Thunderdome Media Inc. Not to be reproduced without permission. All rights reserved. We will most likely grant permission but please contact us if you would like to repost. IMPORTANT: Equipment and books, courses etc. pictured in blog posts are generally not available for sale unless specifically noted.

Hard Work On Basic Exercises by Bradley J. Steiner

Posted on Sunday, August 28th, 2016 by John Wood
Hard Work On
Basic Exercises
by Bradley J. Steiner

Reg Park
3-time Mr. Universe Reg Park

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, almost superhuman muscles, the strength of the most powerful competitive lifter, 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 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 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 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 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!

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 aren’t merely bloated, pumped-up tissue. The problem of WHAT these basic exercises 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 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 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 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 — and causes lots of puffing and panting.

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 to the standards required for maximum physical development. Concentration curls, Hack squats, lateral raises, thigh extensions, triceps “kickback” movements, etc., all followed slavishly by thousands of misinformed 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 strictly form 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 bringing discouragement and disillusionment.

Save your time and money, and put your effort into THESE exercises:

  • The Squat – Regular, parallel, breathing style, or front style
  • The Press – Seated or standing, barbell or heavy dumbbells
  • Rowing – Bent over, barbell or dumbbells, one or two arm
  • Power cleans and High pulls
  • Bench pressing – barbell or heavy dumbbells, Incline or flat bench style
  • Stiff-legged dead lifting and heavy barbell good mornings
  • 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 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 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 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 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 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 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 you train as I have discussed on the Basic Movements.

    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 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 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 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 ridiculous pumping, cramping and spinning-type isolation exercises, and just train hard on the basics! The big arms would come naturally.

    John Grimek once had arms that taped close to 19 inches. They were so big and 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 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 to enter Olympic
    competition!

    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, and if you get your presses up to really impressive standards


    John Grimek

    Ditto for your neck muscles. The huffing, puffing, and muscular work and exertion caused by ALL heavy work will make your neck muscles grow. 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 barbell while doing a set of stiff-leg deadlifts, without forcing the forearm muscles to ache and grow beyond belief!

    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 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 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 yourself.

    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 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 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 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 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 proportionate tot he rest of their husky muscles.

    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 Pearl, and another lesser-known Hercules, Maurice Jones of Canada, all 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 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 who got their physical development by hard, hard work with heavy weights on the best exercises.

    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 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, 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 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 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 you for the rest of your life. You will only get them if you train HARD and HEAVY!

    Here’s a sample program that you can follow. It will give you every desirable physical quality. IF you work to your limit on it.

    Warm up with one set of twenty prone hyperextensions. Do two progressively heavier warm up sets in the squat, using five reps in each set. Then load on weight until the bar bends, and do three sets of five reps each with this limit poundage. Push! Fight! Drive! The SQUAT is THE builder of SUPERMEN!

    Go to your flat bench and do two warm up sets, as you did for your squats, of five reps each in the bench press. Then do a final 3 sets with all the weight you can properly handle. In this, and in every other exercise in the program, REST WELL BETWEEN SETS!

    Now do power cleans, stiff–legged dead lifts, or barbell good mornings. Same sets., same reps and the same forced poundage attempts as in the preceding exercises. Your lower back is a vital body area. Turn it into a SUPER POWER ZONE by intensive back work!

    Do heavy, bent-over barbell rowing. Two warm up sets – then three limit sets – five reps in each set you do. Reg Park (I always seem to come back to mentioning him, don’t I!) used this exercise along with the power clean in order to build the unbelievable back that he possesses.

    He considers this bent-over rowing exercise the best single upper back movement a man can do.

    It was Bradley J. Steiner’s training articles (just like this one) which taught a young Brooks Kubik to focus on basic, result-producing exercises… A few decades later, Brooks Kubik’s Dinosaur Training has become a modern classic, and the book that many people refer to as their strength “Bible.”

    More info

    Do some form of HEAVY pressing, If you read my stuff then you already know that I practically sneer at any shoulder exercise but the press behind the neck! But of course you can old military barbell presses, dumbbell presses, or any form of heavy seated pressing with excellent results sure to follow – IF YOU WORK HARD.

    Same set-rep scheme for your pressing as for the other exercises, and a tip: Many guys have complained to me that I don’t understand (a-hem!) their difficulties when it comes to heavy pressing behind the neck. It seems that the effort of cleaning the bar up and behind their necks before each set tires their
    poor little bodies out.

    What to do?

    Do your presses right off the squat racks! Load the bar up. Get set comfortably under it. Get a good, solid grip on the bar and set your feet firmly.

    Now go to it.

    Press the weight right off the racks. Then, after each set, return the bar to the squat racks. Simple? you’ll get wonderful results this way – since you’ll be saving your energy and concentration exclusively for the pressing action, and all of the work will be thrown directly on your
    deltoids…so, better and bigger muscles!

    End your workout with an abdominal exercise. Do any one that you happen to like. I prefer leg raises off the end of a flat bench, with iron boots on my feet, but it’s really only a personal preference, and you can work your midsection with any “ab” exercise that you happen to like. Just do one set, and run the reps at around twenty or
    thirty. Here’s the routine written out:

  • Warm-up – 1 x 20
  • Squat – 5 x 5
  • Bench press – 5 x 5
  • Stiff-leg dead lift – 5 x 5
  • Bent-over rowing – 5 x 5
  • Press behind neck – 5 x 5
  • Leg raises 1 x 25
  • Do that routine – or a similar one – as described in this article, and your muscles will bulge through your clothing after a year or so of training!

    The watchwords are BASIC EXERCISES and HARD WORK. Remember them when you walk into the gym next time. You’ll be grateful for the rest of your life that you did.

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    Author: John Wood. All contents, including images and text, copyright © 2005-2021 by John Wood and Thunderdome Media Inc. Not to be reproduced without permission. All rights reserved. We will most likely grant permission but please contact us if you would like to repost. IMPORTANT: Equipment and books, courses etc. pictured in blog posts are generally not available for sale unless specifically noted.