1601
General Discussion / Re: Going back to the fivties!! by Reg Park
« on: October 03, 2012, 09:28:01 AM »
Great!!
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1602
General Discussion / Re: Going back to the fivties!! by Reg Park
« on: October 03, 2012, 09:25:49 AM »
Photographs of that time of the comeback:
1603
Exercises and workouts / Re: The Reg Park Way To Serious Size And Strength, by Mike Mahler
« on: October 02, 2012, 10:30:13 PM »
Come on, Reg! Show them how to train!!
1604
Exercises and workouts / The Reg Park Way To Serious Size And Strength, by Mike Mahler
« on: October 02, 2012, 10:27:53 PM »
"Training is like life, you get your ups and downs, but if you think about your problems hard enough and logically enough, you'll either solve them or reach a compromise."
— Reg Park
If your goal is to develop a powerful physique that is every bit as strong as it looks, you can't do much better than to follow the example of three time Mr. Universe, Reg Park. Arnold Schwarzenegger often refers to Reg Park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes.
In this article we'll take a closer look at Reg's training philosophy and cover his very popular and highly effective 5x5 program as well. Even if you don't care about getting bigger, if you want to develop a lean and strong physique, Reg is the man to emulate.
Rule #1: If you want to get bigger, then get stronger
Many people training today separate hypertrophy training from strength training. They think that when focusing on getting bigger, one should focus on the muscle not how much weight one is using. This explains why today's bodybuilders are nowhere near as strong as the old school bodybuilders like Reg Park.
Reg didn't separate strength training from bodybuilding. He believed that in order to get bigger, you must get stronger. Heavy weight training equals more recruited muscle fibers, which equals more muscular growth. The only difference, says Reg, is that the pure strength trainer shouldn't increase caloric intake to avoid putting on size, while the bodybuilder should ramp up high quality nutrition in order to pack on more size.
Rule #2: Focus on compound movements
Reg believed in spending time on exercises that produce the maximum return. The cornerstone of his training was a healthy diet of squats, deadlifts, and bench presses, which he called the primary strength exercises. Secondary or supplementary exercises were cleans, high pulls, and clean and presses.
Personally, I'd replace the bench press with the standing military press, and throw in some pull-ups or bent over rows to balance the upper body. Regardless, Reg knew what he was doing, and had the results to back it up. Most trainees won't go wrong with a focus on the three primary lifts. Once you get your bench up to 300 pounds, and your squat and deadlift up to 400 pounds, you'll notice a big difference in how your physique looks.
The result of a healthy diet of squats, deadlifts, and bench presses.
If you don't want to get bigger, just keep your calories in check. For most trainees, worrying about getting too big is like worrying about making too much money. There are better problems to focus your attention on. Build a strong foundation on the three primary exercises, then add some supplementary exercises to round out your program and keep progress coming.
Rule #3 Don't let your lower back hold you back
If you've ever had a lower back injury, you know how important the lower back is to overall strength and power. We generate a lot of power from our backs and just because we can't see it in the mirror doesn't mean that it's not important.
Many trainees avoid doing any direct lower back work, because they don't want to strain their back. Then, ironically, they get lower back pains. The bottom line is if you have a weak back, you have a weak body. To avoid lower back pain and to build a strong and powerful physique, Reg believed that all training should include prone hyperextensions to keep the lower back strong and healthy.
Most gyms have hyperextension equipment, and if you're lucky your gym has Louie Simmons' reverse hyper machine. Start with a couple sets of ten with your bodyweight and then start adding weight. Progress slowly and carefully. You're not trying to set a PR on the hyperextension by seeing how much weight you can use for one rep, you're using it as a preventive measure to avoid lower back injuries and keep your back strong and healthy.
After a few weeks of lower back work, don't be surprised if you notice a strength increase on overhead presses, deadlifts, and squats. Especially if you haven't done any direct lower back before.
Rule 4: Confidence is critical for increased size and strength
According to Reg, an effective training program focuses on increasing confidence. You should feel strong, empowered, and ready to take on the world after each workout. If you feel weak and defeated, then you're doing something wrong.
Imagine having a job in which you progressively work harder each month to make the same amount of money. Most people would find this absurd, and change jobs. Working smart means making more money for the same amount of effort, or better yet, working less and making more.
Training is no different. Rather than going overboard and burning out, focus on the minimum training dose that'll produce the maximum result. You can always add more if necessary.
Reg also believed that training to failure too often is a big mistake. If you train to failure too often, and miss a lot of lifts, your confidence will plummet, and so will your strength and size. Gradual progression is the way to go rather than having the illusion that strength and size will come in leaps and bounds. Have a long-term approach and enjoy the process.
Rule 5: You must know yourself to get the most out of training
Reg was a big believer in self-analysis. You must take the time to find out who you are, and what you're capable of. He stated that if you worry a lot, then you'll find great benefit from training, as it'll help remove stress, and help you get a better handle on your life. You learn a lot about yourself through training that can help you in other areas of your life.
Trainees who make the mistake of compartmentalizing their training lives from the rest of their lives miss out on these lessons. We learn the power of discipline, perseverance, patience, and hard work from training. Carry over these skills into your business or job, and you'll benefit tremendously.
If you're strong in the gym but weak in your personal and professional life, then you're weak overall. Carry over what you've learned from effective training to other areas of your life and you'll experience the full benefits of training.
Rule 6: Layoffs and restoration are critical
We live in a workaholic society, in which we think that more is better across the board. We feel it's critical to work longer hours to get ahead and make more money, thinking that we will be much happier only to want more after we make more.
Many serious trainees take this workaholic mentality into the training realm, not only training far too often, but also not recovering enough. The idea of taking an entire week off would be unthinkable to them. Regardless, training must be balanced with adequate recovery.
Reg believed that layoffs are important to build up reserves, and to allow the body to rest. Moreover, when you take some time away from training you can't wait to get back at it and have a renewed enthusiasm to push forward. Just as it is beneficial to take time off from work and enjoy a vacation it is critical to take a training vacation periodically.
When you take a layoff, don't even think about training. Immerse yourself in other activities and enjoy the time away from working out. Don't read training books and magazines all day and analyze your workouts. A mental break is just as important as a physical break.
Get a relaxation massage at the beginning of your layoff. Many trainees always ask for a deep tissue massage no matter what, but this generic approach isn't the way to go. Find a high quality bodyworker who can give you a personalized massage based on the state you're in. He or she will know what you need.
Rule 7: Start reaping the benefits of the 5x5 program
Most people think they know all about the 5x5 program, Reg's favorite strategy for packing on strength and size. Just pick a weight and use it for five sets. When you can do five reps on all five sets, add weight. Don't increase the weight until you can do five reps for all five sets. This allows for a gradual progression and an avoidance of burning out. Simple, right? Yes, but this isn't the 5x5 version that Reg used and recommended.
In Reg's 5x5 program, the first two sets are warm-ups, and the last three are the primary work sets. For example, if you're using 200 pounds for the primary sets on the military press, it would look like this: 160 x 5, 180 x 5, 200 x 3 x 5. When you can use 200 pounds for the last three sets of five, increase the poundage by five pounds on all five sets to take it to 165 x 5, 185 x 5, 205 x 3x5. Reg referred to the three primary sets as the stabilizer sets.
When you can do a given weight for three sets of five, you've locked that weight in, and are ready to move up. You can start with lighter weights for the first two warm-up sets, but make sure the poundage jumps from the first to the second set and from the second to the third set are the same. The first two sets are confidence-builders. Thus, if you feel tired on the first confidence-building sets, do one or two more to build up reassurance to attack the three primary sets.
Unlike many of today's bodybuilders that take very short breaks in between each set, Reg recommended 3-5 minute breaks to recover fully from each set. Also, focus on using as much weight as possible for each set, to acquire the greatest return on your effort.
— Reg Park
If your goal is to develop a powerful physique that is every bit as strong as it looks, you can't do much better than to follow the example of three time Mr. Universe, Reg Park. Arnold Schwarzenegger often refers to Reg Park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes.
In this article we'll take a closer look at Reg's training philosophy and cover his very popular and highly effective 5x5 program as well. Even if you don't care about getting bigger, if you want to develop a lean and strong physique, Reg is the man to emulate.
Rule #1: If you want to get bigger, then get stronger
Many people training today separate hypertrophy training from strength training. They think that when focusing on getting bigger, one should focus on the muscle not how much weight one is using. This explains why today's bodybuilders are nowhere near as strong as the old school bodybuilders like Reg Park.
Reg didn't separate strength training from bodybuilding. He believed that in order to get bigger, you must get stronger. Heavy weight training equals more recruited muscle fibers, which equals more muscular growth. The only difference, says Reg, is that the pure strength trainer shouldn't increase caloric intake to avoid putting on size, while the bodybuilder should ramp up high quality nutrition in order to pack on more size.
Rule #2: Focus on compound movements
Reg believed in spending time on exercises that produce the maximum return. The cornerstone of his training was a healthy diet of squats, deadlifts, and bench presses, which he called the primary strength exercises. Secondary or supplementary exercises were cleans, high pulls, and clean and presses.
Personally, I'd replace the bench press with the standing military press, and throw in some pull-ups or bent over rows to balance the upper body. Regardless, Reg knew what he was doing, and had the results to back it up. Most trainees won't go wrong with a focus on the three primary lifts. Once you get your bench up to 300 pounds, and your squat and deadlift up to 400 pounds, you'll notice a big difference in how your physique looks.
The result of a healthy diet of squats, deadlifts, and bench presses.
If you don't want to get bigger, just keep your calories in check. For most trainees, worrying about getting too big is like worrying about making too much money. There are better problems to focus your attention on. Build a strong foundation on the three primary exercises, then add some supplementary exercises to round out your program and keep progress coming.
Rule #3 Don't let your lower back hold you back
If you've ever had a lower back injury, you know how important the lower back is to overall strength and power. We generate a lot of power from our backs and just because we can't see it in the mirror doesn't mean that it's not important.
Many trainees avoid doing any direct lower back work, because they don't want to strain their back. Then, ironically, they get lower back pains. The bottom line is if you have a weak back, you have a weak body. To avoid lower back pain and to build a strong and powerful physique, Reg believed that all training should include prone hyperextensions to keep the lower back strong and healthy.
Most gyms have hyperextension equipment, and if you're lucky your gym has Louie Simmons' reverse hyper machine. Start with a couple sets of ten with your bodyweight and then start adding weight. Progress slowly and carefully. You're not trying to set a PR on the hyperextension by seeing how much weight you can use for one rep, you're using it as a preventive measure to avoid lower back injuries and keep your back strong and healthy.
After a few weeks of lower back work, don't be surprised if you notice a strength increase on overhead presses, deadlifts, and squats. Especially if you haven't done any direct lower back before.
Rule 4: Confidence is critical for increased size and strength
According to Reg, an effective training program focuses on increasing confidence. You should feel strong, empowered, and ready to take on the world after each workout. If you feel weak and defeated, then you're doing something wrong.
Imagine having a job in which you progressively work harder each month to make the same amount of money. Most people would find this absurd, and change jobs. Working smart means making more money for the same amount of effort, or better yet, working less and making more.
Training is no different. Rather than going overboard and burning out, focus on the minimum training dose that'll produce the maximum result. You can always add more if necessary.
Reg also believed that training to failure too often is a big mistake. If you train to failure too often, and miss a lot of lifts, your confidence will plummet, and so will your strength and size. Gradual progression is the way to go rather than having the illusion that strength and size will come in leaps and bounds. Have a long-term approach and enjoy the process.
Rule 5: You must know yourself to get the most out of training
Reg was a big believer in self-analysis. You must take the time to find out who you are, and what you're capable of. He stated that if you worry a lot, then you'll find great benefit from training, as it'll help remove stress, and help you get a better handle on your life. You learn a lot about yourself through training that can help you in other areas of your life.
Trainees who make the mistake of compartmentalizing their training lives from the rest of their lives miss out on these lessons. We learn the power of discipline, perseverance, patience, and hard work from training. Carry over these skills into your business or job, and you'll benefit tremendously.
If you're strong in the gym but weak in your personal and professional life, then you're weak overall. Carry over what you've learned from effective training to other areas of your life and you'll experience the full benefits of training.
Rule 6: Layoffs and restoration are critical
We live in a workaholic society, in which we think that more is better across the board. We feel it's critical to work longer hours to get ahead and make more money, thinking that we will be much happier only to want more after we make more.
Many serious trainees take this workaholic mentality into the training realm, not only training far too often, but also not recovering enough. The idea of taking an entire week off would be unthinkable to them. Regardless, training must be balanced with adequate recovery.
Reg believed that layoffs are important to build up reserves, and to allow the body to rest. Moreover, when you take some time away from training you can't wait to get back at it and have a renewed enthusiasm to push forward. Just as it is beneficial to take time off from work and enjoy a vacation it is critical to take a training vacation periodically.
When you take a layoff, don't even think about training. Immerse yourself in other activities and enjoy the time away from working out. Don't read training books and magazines all day and analyze your workouts. A mental break is just as important as a physical break.
Get a relaxation massage at the beginning of your layoff. Many trainees always ask for a deep tissue massage no matter what, but this generic approach isn't the way to go. Find a high quality bodyworker who can give you a personalized massage based on the state you're in. He or she will know what you need.
Rule 7: Start reaping the benefits of the 5x5 program
Most people think they know all about the 5x5 program, Reg's favorite strategy for packing on strength and size. Just pick a weight and use it for five sets. When you can do five reps on all five sets, add weight. Don't increase the weight until you can do five reps for all five sets. This allows for a gradual progression and an avoidance of burning out. Simple, right? Yes, but this isn't the 5x5 version that Reg used and recommended.
In Reg's 5x5 program, the first two sets are warm-ups, and the last three are the primary work sets. For example, if you're using 200 pounds for the primary sets on the military press, it would look like this: 160 x 5, 180 x 5, 200 x 3 x 5. When you can use 200 pounds for the last three sets of five, increase the poundage by five pounds on all five sets to take it to 165 x 5, 185 x 5, 205 x 3x5. Reg referred to the three primary sets as the stabilizer sets.
When you can do a given weight for three sets of five, you've locked that weight in, and are ready to move up. You can start with lighter weights for the first two warm-up sets, but make sure the poundage jumps from the first to the second set and from the second to the third set are the same. The first two sets are confidence-builders. Thus, if you feel tired on the first confidence-building sets, do one or two more to build up reassurance to attack the three primary sets.
Unlike many of today's bodybuilders that take very short breaks in between each set, Reg recommended 3-5 minute breaks to recover fully from each set. Also, focus on using as much weight as possible for each set, to acquire the greatest return on your effort.
1605
Forum News and Reflections / Re: www.regpark.eu, the main source of Reg's information
« on: October 02, 2012, 10:23:25 PM »
www.regpark.net is only again. Saddly, the photographs are gone in the server change. I have decided to put all the articles of that forum here, with the original pictures of the posts; slowly but sure. It deppends on me!! 
1606
General Discussion / Re: Reg Park and his begginings
« on: October 02, 2012, 05:42:45 PM »
This photo was taken at the vikings' club, before the mr britain 1949.
1607
General Discussion / Reg Park and his begginings
« on: October 02, 2012, 05:41:25 PM »
This lines are only a reflection about how much time Reg took to build his great strenght.
He begin to work with weights on 1945 doing, per exemple, bench press (on floor) with 60 lb. After one year he went to army. In the moment he began it, his power didn't have increased too much, as he said. Only, the mention of press and curls with 80 lb. During his army time, only did 20 workouts, but the free weights exercises he surely did there would be a lot and give important strenght and resistance. Perhaps, as he was a tall and athletical man, after his comeback I suppouse he could did bench press with 160 lb.
But, his time was the winter of 1948 / 1949. That year he saw the mr universe at London, and got the decision to be the best bodybuilder of the world. And to get it, he saw one way: to work harder and harder. And, it begin the PARK'S MIRACLE. In only one year (at september of 1949) the change is amazing: Clean and and press with a pair of 100 lb DB, and in 1952, his famous lifts: 500 lb at bench press and 600 lb at full squat.
With an interval of 24-36 months, he gain in Bech Press, at least, 300 lb. Perhaps less time, because he said that from 1949 and to the late 50's, he was probably the Britain's strongest bodybuilder. How a human can build his physique at that speed? Incredible. And 100% natural, of course.
Alwayn, one of the last Reg Park's pupil and andministrator of Reg Park forum in the first years, said about it: I've heard stories from Reg regarding his training in those early days before he won the first Universe, and I can promise you it's through sheer will and determination that Reg made such brilliant gains. A lot of good food, lots of hard exercise, and 10 hour sleep per night goes a very long way, but he also had the passion to be the best he could possibly be - and the rest is history as we know it...
Red would train out side in his parents back yard in Leeds. Apparently he continued his training even in during the harsh winter months. Reg did talk about them from time to time yeah. He used to train in 3 pairs of tracksuits in the garden! And the only light he had was the light shining through the dining room window of his parents' house. I know he also had some home made weights, made from cement in a very rudimentary fashion. Now that speaks of a lot of commitment - continue remembering Alwyn.
And what about the postware diet restrictions:
This give his way an even more impressive because the fact that Reg was training right after WWII when England still was rationing food (believe this was the case up until about 1950), so he must have really had to work hard to find the protein he needed to build muscle.
As we can hear in the DVD autobiography from 2008, recorded in his last months of life, his friends and training partners give him a supplement of eggs, chesse, milk, etc. daily, to overcome the limitations of food intake in the post war times. The succes is the will to power of a man, but also the help of others. No one walks alone all his life.
He begin to work with weights on 1945 doing, per exemple, bench press (on floor) with 60 lb. After one year he went to army. In the moment he began it, his power didn't have increased too much, as he said. Only, the mention of press and curls with 80 lb. During his army time, only did 20 workouts, but the free weights exercises he surely did there would be a lot and give important strenght and resistance. Perhaps, as he was a tall and athletical man, after his comeback I suppouse he could did bench press with 160 lb.
But, his time was the winter of 1948 / 1949. That year he saw the mr universe at London, and got the decision to be the best bodybuilder of the world. And to get it, he saw one way: to work harder and harder. And, it begin the PARK'S MIRACLE. In only one year (at september of 1949) the change is amazing: Clean and and press with a pair of 100 lb DB, and in 1952, his famous lifts: 500 lb at bench press and 600 lb at full squat.
With an interval of 24-36 months, he gain in Bech Press, at least, 300 lb. Perhaps less time, because he said that from 1949 and to the late 50's, he was probably the Britain's strongest bodybuilder. How a human can build his physique at that speed? Incredible. And 100% natural, of course.
Alwayn, one of the last Reg Park's pupil and andministrator of Reg Park forum in the first years, said about it: I've heard stories from Reg regarding his training in those early days before he won the first Universe, and I can promise you it's through sheer will and determination that Reg made such brilliant gains. A lot of good food, lots of hard exercise, and 10 hour sleep per night goes a very long way, but he also had the passion to be the best he could possibly be - and the rest is history as we know it...
Red would train out side in his parents back yard in Leeds. Apparently he continued his training even in during the harsh winter months. Reg did talk about them from time to time yeah. He used to train in 3 pairs of tracksuits in the garden! And the only light he had was the light shining through the dining room window of his parents' house. I know he also had some home made weights, made from cement in a very rudimentary fashion. Now that speaks of a lot of commitment - continue remembering Alwyn.
And what about the postware diet restrictions:
This give his way an even more impressive because the fact that Reg was training right after WWII when England still was rationing food (believe this was the case up until about 1950), so he must have really had to work hard to find the protein he needed to build muscle.
As we can hear in the DVD autobiography from 2008, recorded in his last months of life, his friends and training partners give him a supplement of eggs, chesse, milk, etc. daily, to overcome the limitations of food intake in the post war times. The succes is the will to power of a man, but also the help of others. No one walks alone all his life.
1608
Nutrition / Reg Park's diet and nutrition
« on: September 30, 2012, 06:35:40 PM »
Refounded from: http://regpark.net/bb/index.php?topic=9
What was Reg's bodybuilding diet like? (Deon Silva, Kriss Kangas, Casey Butt, Robert Forbes and Kaya Park)
I think Reg's diet will come as a real surprise to most! I have asked Reg on many occasions to confirm this.
In the world of modern bodybuildind nutrition (egg whites, low fat diet styles etc.), Reg's diet is something of a contradiction to all of that. Here is what he did...he ate anything he pleased! To bulk up he simply ate more! Back in the late 1940's and early 1950's there were no set or accepted diet rules for the bodybuilder, no books on bodybuilding nutrition. In the modern program "Body for Life" the six meals a day has almost been punted as a new, modern concept, but Reg was doing this way back then. Reg's main source of protein was - Full Cream Milk! He drank pints/litres of it per day (full cream, not the modern low fat variety). Reg has always said that milk is your cheapest source of protein. Reg was a huge eater and he ate anything that was calorie rich! Reg believes in a simple nutrition plan - to bulk up, eat a lot! and workout hard!
Reg has never been a believer in bodybuilding supplements or the "egg white" idea. He believes all the valuable nutrition is in the yolk, not the white. I'm sure i read that Arnold also believed in eating whole eggs compared to just eating egg whites.
Most of the earlier champs believed in consuming the whole egg, not seperating the whites. I think they had a complete different approach. The "low fat" diet revolution had not been introduced yet, which of course has influenced so much of the fitness industry today. I do believe the champs such as Reg and Arnold knew the value of the yolk or whole egg. If I'm not mistaken the great bodybuilding writer/nutritionist Jerry Brainum has also written articles in praise of the egg yolk. Perhaps someone should contact him to hear his opinion and expertise on the subject!
The late Vince Gironda promoted fats along with protein and did Rheo Blair. For years people have been eating powdered protein, no fat, but all kinds of sugars (bad)as carbs for weightgain. Seems they were right all along, you need fat to utilize the protein. Often the guys from Vince's Gym would walk across the street to a local eatery, for steaks no less, then go back for a second workout. Can't gain without fuel.
Eggs, (cooked)pound for pound are still one of the cheapest sources of protein out there.
About consuming egg whites only, I believe Bill Pearl was one of the first proponents of this. When he became a vegetarian (that also eats diary) in the late 1960s, he made egg whites a cornerstone of his diet.
Can we get what Reg's menu would look like for one day? Also, how much cardio would he do on a weekly basis?
Reg Park's Diet.
Breakfast:
A glass of fresh orange juice
Fruit: paw-paw (papaya) & banana
Cooked Oatmeal (Large soup plate full) with full cream/whole milk & fresh cream
A plate of bacon, eggs, tomato and toast
A couple of cups of tea
Lunch:
Large bowl of soup (tomato, pea, minestrone etc.) with rye bread
Cooked vegetables
Beef steak (2 Kg)
Desert
A couple of cups of tea with some chocolate
Also wine or milk stout(like Guiness)
Supper:
Same as lunch.
(Reg would consume Milk stout/Guiness as an aid when he needed to gain weight)
This was dictated to me by Reg Park 05 May 2006
Reg did not do cardio! He believed that the correct hard weights workout, with correct technique, tempo and correct breaks between sets provided efficient cardio.
I realize that today in a cardio mad world with its cardio junkies, this is very controversial! Reg does today give clients a cardio program, so please do not misunderstand me. He does believe in cardio, but he himself did not include cardio as we know cardio to be.
The diet program, I will look up for you. As stated previously milk was a very big part of it, 6 to 8 times a day in large quantities (will let you know exactly how much he consumed later when I find out). This of course would not be good for everyone as many have an intolerance to milk.
In an interview with Reg by Osmo Kiiha, Reg was asked about his diet:
"What type of diet did you follow?
Reg: I liked to eat like a king, but only food that was good for me. I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home. I also have used protein supplements and take vitamin and mineral tablets.
Earle Liederman once wrote in "Iron Man" about the gastronomical indulgences of bodybuilding starts, "Reg Park of England wins a good second to Mac Batchelor with his speed. Once, when dining with Reg, he gargled three large plates of vegetable soup, then gulped chucks from his extra large and thick steak without his teeth sinking into the meat once, apparently, next stuffed many side dishes of vegetables into his ever open mouth and these include an extra large pair of baked potatoes, a huge bowl of salad, three glasses of milk and the last, the piece de resistance, a big dish of ice cream with cake. And all this, mind you, in about ten minutes. Gee! I've seen hungry bloodhounds gobble down food, but Reg Park wins a can of fried grasshoppers as second place for amount, and first place for speed."
three glasses of milk, his son Kaya, said, The only time I ever really gained any weight was when I started to drink whole milk, I put on 24 lbs in 4 months. I used to drink about 2 liters of full cream milk per day and have about 4-5 full eggs a day. I am aspiring to get back to this stage. Reg according to both himself and my Grandmother had an incredible appetite as has been mentioned before. However Reg could afford not to eat a low fat diet because he trained for 3 hours at a time and trained so hard that he could afford to. hehehe Reg's appetite. He would eat a 2kilo steak in a sitting, thats WOW Smiley
2 Kilos of steak, that's about 72 ounces. Holy cow1 Shocked There are some restaurants in Texas that offer a certificate and the meal is on the house if someone can eat their 72 ounce steak and desert. Most people of course don't even come close to finishing the steak.
Reg mainly drank full cream milk and ate eggs with their yolks etc because he was training very hard and needed to maintain his awesome body weight. His eating was not for everyone as he was going for a specific type of training. I too have gone through stages where I’ve consumed 2l of full cream milk per day! I also eat egg yolks with my whites +- 4 eggs a day. However because I’m young and constantly exercising it doesn’t have a negative effect on me, in fact I once read an article saying that egg yolks are actually very good for you!
What type of training are you aiming for? Are you attempting to lose weight, maintain or just be healthy and unconcerned about weight? Reg told me about two or three weeks ago that raw eggs despite popular consensus are not good for you! So you may want to stay away from those, get a whey protein powder and use it in place of the eggs!
Look casey Butt links about good fats:
http://www.weightrainer.net/nutrition/fats1.html
http://www.weightrainer.net/nutrition/fats2.html
http://www.weightrainer.net/nutrition/fats3.html
What was Reg's bodybuilding diet like? (Deon Silva, Kriss Kangas, Casey Butt, Robert Forbes and Kaya Park)
I think Reg's diet will come as a real surprise to most! I have asked Reg on many occasions to confirm this.
In the world of modern bodybuildind nutrition (egg whites, low fat diet styles etc.), Reg's diet is something of a contradiction to all of that. Here is what he did...he ate anything he pleased! To bulk up he simply ate more! Back in the late 1940's and early 1950's there were no set or accepted diet rules for the bodybuilder, no books on bodybuilding nutrition. In the modern program "Body for Life" the six meals a day has almost been punted as a new, modern concept, but Reg was doing this way back then. Reg's main source of protein was - Full Cream Milk! He drank pints/litres of it per day (full cream, not the modern low fat variety). Reg has always said that milk is your cheapest source of protein. Reg was a huge eater and he ate anything that was calorie rich! Reg believes in a simple nutrition plan - to bulk up, eat a lot! and workout hard!
Reg has never been a believer in bodybuilding supplements or the "egg white" idea. He believes all the valuable nutrition is in the yolk, not the white. I'm sure i read that Arnold also believed in eating whole eggs compared to just eating egg whites.
Most of the earlier champs believed in consuming the whole egg, not seperating the whites. I think they had a complete different approach. The "low fat" diet revolution had not been introduced yet, which of course has influenced so much of the fitness industry today. I do believe the champs such as Reg and Arnold knew the value of the yolk or whole egg. If I'm not mistaken the great bodybuilding writer/nutritionist Jerry Brainum has also written articles in praise of the egg yolk. Perhaps someone should contact him to hear his opinion and expertise on the subject!
The late Vince Gironda promoted fats along with protein and did Rheo Blair. For years people have been eating powdered protein, no fat, but all kinds of sugars (bad)as carbs for weightgain. Seems they were right all along, you need fat to utilize the protein. Often the guys from Vince's Gym would walk across the street to a local eatery, for steaks no less, then go back for a second workout. Can't gain without fuel.
Eggs, (cooked)pound for pound are still one of the cheapest sources of protein out there.
About consuming egg whites only, I believe Bill Pearl was one of the first proponents of this. When he became a vegetarian (that also eats diary) in the late 1960s, he made egg whites a cornerstone of his diet.
Can we get what Reg's menu would look like for one day? Also, how much cardio would he do on a weekly basis?
Reg Park's Diet.
Breakfast:
A glass of fresh orange juice
Fruit: paw-paw (papaya) & banana
Cooked Oatmeal (Large soup plate full) with full cream/whole milk & fresh cream
A plate of bacon, eggs, tomato and toast
A couple of cups of tea
Lunch:
Large bowl of soup (tomato, pea, minestrone etc.) with rye bread
Cooked vegetables
Beef steak (2 Kg)
Desert
A couple of cups of tea with some chocolate
Also wine or milk stout(like Guiness)
Supper:
Same as lunch.
(Reg would consume Milk stout/Guiness as an aid when he needed to gain weight)
This was dictated to me by Reg Park 05 May 2006
Reg did not do cardio! He believed that the correct hard weights workout, with correct technique, tempo and correct breaks between sets provided efficient cardio.
I realize that today in a cardio mad world with its cardio junkies, this is very controversial! Reg does today give clients a cardio program, so please do not misunderstand me. He does believe in cardio, but he himself did not include cardio as we know cardio to be.
The diet program, I will look up for you. As stated previously milk was a very big part of it, 6 to 8 times a day in large quantities (will let you know exactly how much he consumed later when I find out). This of course would not be good for everyone as many have an intolerance to milk.
In an interview with Reg by Osmo Kiiha, Reg was asked about his diet:
"What type of diet did you follow?
Reg: I liked to eat like a king, but only food that was good for me. I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home. I also have used protein supplements and take vitamin and mineral tablets.
Earle Liederman once wrote in "Iron Man" about the gastronomical indulgences of bodybuilding starts, "Reg Park of England wins a good second to Mac Batchelor with his speed. Once, when dining with Reg, he gargled three large plates of vegetable soup, then gulped chucks from his extra large and thick steak without his teeth sinking into the meat once, apparently, next stuffed many side dishes of vegetables into his ever open mouth and these include an extra large pair of baked potatoes, a huge bowl of salad, three glasses of milk and the last, the piece de resistance, a big dish of ice cream with cake. And all this, mind you, in about ten minutes. Gee! I've seen hungry bloodhounds gobble down food, but Reg Park wins a can of fried grasshoppers as second place for amount, and first place for speed."
three glasses of milk, his son Kaya, said, The only time I ever really gained any weight was when I started to drink whole milk, I put on 24 lbs in 4 months. I used to drink about 2 liters of full cream milk per day and have about 4-5 full eggs a day. I am aspiring to get back to this stage. Reg according to both himself and my Grandmother had an incredible appetite as has been mentioned before. However Reg could afford not to eat a low fat diet because he trained for 3 hours at a time and trained so hard that he could afford to. hehehe Reg's appetite. He would eat a 2kilo steak in a sitting, thats WOW Smiley
2 Kilos of steak, that's about 72 ounces. Holy cow1 Shocked There are some restaurants in Texas that offer a certificate and the meal is on the house if someone can eat their 72 ounce steak and desert. Most people of course don't even come close to finishing the steak.
Reg mainly drank full cream milk and ate eggs with their yolks etc because he was training very hard and needed to maintain his awesome body weight. His eating was not for everyone as he was going for a specific type of training. I too have gone through stages where I’ve consumed 2l of full cream milk per day! I also eat egg yolks with my whites +- 4 eggs a day. However because I’m young and constantly exercising it doesn’t have a negative effect on me, in fact I once read an article saying that egg yolks are actually very good for you!
What type of training are you aiming for? Are you attempting to lose weight, maintain or just be healthy and unconcerned about weight? Reg told me about two or three weeks ago that raw eggs despite popular consensus are not good for you! So you may want to stay away from those, get a whey protein powder and use it in place of the eggs!
Look casey Butt links about good fats:
http://www.weightrainer.net/nutrition/fats1.html
http://www.weightrainer.net/nutrition/fats2.html
http://www.weightrainer.net/nutrition/fats3.html
1609
Exercises and workouts / what's a hack squat?
« on: September 30, 2012, 01:47:43 AM »
Bodybuilding Training Article from EricsGym.com
What's a Hack Squat?
The origin of and how to perform this exercise with a free weight barbell - OR - The way the old-timers use to perform Hack Squats before the invention of modern leg machines.
by Steve Stanko (AAU Mr. America 1944) -- 1977
We were of the opinion that anyone who has ever done any weight training was well-acquainted with this movement and the manner in which it should be preformed. Yet, recently a number of questions have come in to the office -- for example, "How do you do a Hack squat?"...and, "What does it do?"
Before we answer these questions we'd like to point out that the exercise was named after the great Russian wrestler and strongman, George Hackenschmidt, who, along with his adviser, Dr. von Krajewski, "discovered" the exercise. The Germans call it the "Hacke" squat. Others call it the "Sissy" squat. Whatever the name, or how it's spelled, doesn't diminish or increase the results this movement can provide if it is employed regularly.
The movement is practiced by those who wish to diminish the action which regular squats impart to the hips and, more especially, the buttocks. They believe that while the Hack movement works the legs (thighs), its action upon the hips and buttocks is minimal. It's true that this action is minimized but contrary to some beliefs, it is NOT eliminated entirely. Anytime the legs are allowed to work i a knee-bending performance. the muscles of the hips and buttocks become involved. Perhaps not to the maximum degree, but they are activated.
Hackenschmidt and Dr. von Krajewski found that by rising high upon one's toes, more stress is placed upon the lower section of the thighs and less upon the hips and buttocks. Hence, the movement does aid in building the thighs. Because so many bodybuilders already have large wide hips, they practice this movement of building the legs wile keeping the hips and buttocks in proportion.
There is no doubt that the exercise works but it seems to work better for some than for others. If one's hip structure is naturally broad, there is no way whereby it can be narrowed or reduced - absolutely none. If this "oversize" is the result of excessive adiposity, however, it can be reduced or "melted down" through high-repetition leg movements that involve the hips. These movements must be done excessively, though, so that the region is "overworked". In time, this will result in a reduction.
The only way such a natural "pear shape" figure can be eliminated is for the individual to "grow up to his hips," and that means developing broader shoulders through the expansion of the chest cage, which in turn will help to spread the scapulae farther apart and thus increase shoulder width. Another way is to develop the deltoid caps. This will also add greater breadth to the shoulders. Both these methods of "growing up to the hips" are possible but they take time ...results cannot be realized overnight.
In employing this movement, Hackenschmidt took a fairly light barbell and held it behind his back just at the hip level. Then he rose up high on his toes and lowered himself into a full squat or knee bend ...while keeping the weight stationary behind the back.
The modern day performance of the Hack squat includes a long "T" bar. One grasps the T section while weights are attached to the lower end. The platform is usually raised about three or four feet and high blocks ar affixed to the platform so as to give the individual something on which to rest his heels (see photo). The body is kept upright but slightly inclined forward, thereby placing most of the stress upon the lower region of the thighs, or just about the knee area.
When dong this exercise it's a good idea to begin with the toes pointing directly front. Then, another set should be done with the toes pointing outward and finally one more set with the toes pointing inward. this variety will cause the muscle of the legs to be worked slightly differently each time and will have a greater effect on overall thigh development.
As to the number of counts that one should use; this decision is always problematic. But we recommend that one include as many reps and sets to bring about a feeling that the legs are fully congested and pumped up to their maximum. when this feeling has been achieved, there is no further need for more sets or reps and results should accrue after a period of time.
To those who are still curious about the term "Sissy" squats and how they are done, let me explain that the weight in this exercise is held as in this picture. Another way (Sissy squat) to do the exercise is to wear a heavy belt, loosely fitted around the waist so that the bar is rested on the belt in back. Then the movement is carried out similarly to the Hack movement.
If you are working towards leg development, keep in mind that the legs are made up of some of the largest muscles in the body and you must work them sufficiently if you want them to respond.
It doesn't matter whether you use the Hack, Sissy, Leg press, Jefferson or regular squat...just do enough to give the legs a complete workout...then, they'll come around.
What's a Hack Squat?
The origin of and how to perform this exercise with a free weight barbell - OR - The way the old-timers use to perform Hack Squats before the invention of modern leg machines.
by Steve Stanko (AAU Mr. America 1944) -- 1977
We were of the opinion that anyone who has ever done any weight training was well-acquainted with this movement and the manner in which it should be preformed. Yet, recently a number of questions have come in to the office -- for example, "How do you do a Hack squat?"...and, "What does it do?"
Before we answer these questions we'd like to point out that the exercise was named after the great Russian wrestler and strongman, George Hackenschmidt, who, along with his adviser, Dr. von Krajewski, "discovered" the exercise. The Germans call it the "Hacke" squat. Others call it the "Sissy" squat. Whatever the name, or how it's spelled, doesn't diminish or increase the results this movement can provide if it is employed regularly.
The movement is practiced by those who wish to diminish the action which regular squats impart to the hips and, more especially, the buttocks. They believe that while the Hack movement works the legs (thighs), its action upon the hips and buttocks is minimal. It's true that this action is minimized but contrary to some beliefs, it is NOT eliminated entirely. Anytime the legs are allowed to work i a knee-bending performance. the muscles of the hips and buttocks become involved. Perhaps not to the maximum degree, but they are activated.
Hackenschmidt and Dr. von Krajewski found that by rising high upon one's toes, more stress is placed upon the lower section of the thighs and less upon the hips and buttocks. Hence, the movement does aid in building the thighs. Because so many bodybuilders already have large wide hips, they practice this movement of building the legs wile keeping the hips and buttocks in proportion.
There is no doubt that the exercise works but it seems to work better for some than for others. If one's hip structure is naturally broad, there is no way whereby it can be narrowed or reduced - absolutely none. If this "oversize" is the result of excessive adiposity, however, it can be reduced or "melted down" through high-repetition leg movements that involve the hips. These movements must be done excessively, though, so that the region is "overworked". In time, this will result in a reduction.
The only way such a natural "pear shape" figure can be eliminated is for the individual to "grow up to his hips," and that means developing broader shoulders through the expansion of the chest cage, which in turn will help to spread the scapulae farther apart and thus increase shoulder width. Another way is to develop the deltoid caps. This will also add greater breadth to the shoulders. Both these methods of "growing up to the hips" are possible but they take time ...results cannot be realized overnight.
In employing this movement, Hackenschmidt took a fairly light barbell and held it behind his back just at the hip level. Then he rose up high on his toes and lowered himself into a full squat or knee bend ...while keeping the weight stationary behind the back.
The modern day performance of the Hack squat includes a long "T" bar. One grasps the T section while weights are attached to the lower end. The platform is usually raised about three or four feet and high blocks ar affixed to the platform so as to give the individual something on which to rest his heels (see photo). The body is kept upright but slightly inclined forward, thereby placing most of the stress upon the lower region of the thighs, or just about the knee area.
When dong this exercise it's a good idea to begin with the toes pointing directly front. Then, another set should be done with the toes pointing outward and finally one more set with the toes pointing inward. this variety will cause the muscle of the legs to be worked slightly differently each time and will have a greater effect on overall thigh development.
As to the number of counts that one should use; this decision is always problematic. But we recommend that one include as many reps and sets to bring about a feeling that the legs are fully congested and pumped up to their maximum. when this feeling has been achieved, there is no further need for more sets or reps and results should accrue after a period of time.
To those who are still curious about the term "Sissy" squats and how they are done, let me explain that the weight in this exercise is held as in this picture. Another way (Sissy squat) to do the exercise is to wear a heavy belt, loosely fitted around the waist so that the bar is rested on the belt in back. Then the movement is carried out similarly to the Hack movement.
If you are working towards leg development, keep in mind that the legs are made up of some of the largest muscles in the body and you must work them sufficiently if you want them to respond.
It doesn't matter whether you use the Hack, Sissy, Leg press, Jefferson or regular squat...just do enough to give the legs a complete workout...then, they'll come around.
1610
General Discussion / Going back to the fifties!! Reg Park in the 80's
« on: September 16, 2012, 11:23:44 PM »
GOING BACK TO THE 1950'S Reg Park Musclemag early 80's
In 1945 Reg Park began weight training, he was 17 years old and pressing a 40 poind barbell...
"Giant oak's from little acorn's grow!"
"I recall quiet clearly my first weight workout. It was in September 1945 at which time I was 17 years old and weighed 165 Ibs. at 6' 1". Up to that time I had excelled in both athletics and soccer and I possessed a lean, athletic body. I met Dave Cohen who was some six years older than me, at the City of Leeds Rowndlay Park open air swimming pool, where all the "lads and lasses" congregated over the weekends and holidays. Most of the fellows were body conscious but it was not until I saw Dave who was then 24 years old that I saw a real physique. Dave was 5' 8" weighed 185 Ibs with 47" chest, 31" waist, with arms, neck and claves all measuring 17 -1/2 inches. There is no doubt in my mind that at that time he had the best physique in Great Britain, although I never recall him ever showing any interest in entering a 'Mr' contest.
The first workout I had under Dave's guidance consisted of barbell press with 40 Ibs., press on back on floor (at that time we did not know about bench presses) with 60 Ib barbell, curls with 40 Ibs., straight arm barbell pullover on floor with 30 Ibs., barbell triceps pushaway behind the legs and that was about it. All the exercises were performed with descending repetitions 10-8-6. Three sets per exercise.
These workouts were performed Mondays, Wednesdays and Fridays in a bare wooden floored room made available by the parents of one of Dave' friends. I did not really enjoy the workouts, the most appealing thing being the cups of tea and cakes which Dave's freind's mother laid on after our evening workouts. Nevertheless I persisted with training until about May, 1948, some 8 months, when Rowndlay Pool opened for the English summer (don't laugh, when I spent all my free time at the pool checking out the chicks my workouts became very infrequent). Looking back I recognize the fact that my early poundages were very inferior by today's standard. Even considering I was a total beginner, they would be a joke. Barbell press with 40 Ibs? My wife can do that! So I obviously started off with little or no latent strength or talent.
The fist eight months training were just functionary. I was not into it and had ery little awareness as to what wieght training was all about, other than to be aware that I wanted to look like Dave. Nevertheless, when I was conscripted into the army in August 1948 I was doing repetition presses and curls with 80 Ibs and did a pullover on floor (more like a rollover, flipping bar with a sharp wrist action until it rested across the chest with the upper arm resting on the floor and the forearm perpendicular and press on back 205 Ibs. 1 rep. No big deal, but at least 100% improvement form my starting poundages. My eight months training must have done me some good, without realizing it, because when I went into the army August 1948, I was still 6' 1" but weighed 185 Ibs. The next two years were spent in the army where I ended up as a physical training instructor in Singapore during which time, I suppose altogether, I had 20 workouts in two years.
By the time I got out of the army my parents had erected a chin bar in our backgarden and bought a second-hand barbell set which I kept under a tarpaulin next to the chin bar which incidentally had a clamp light attached to it via a lead cable from my bedroom, to enable me to workout at night. I trained outdoors through the winter 1948/49 often wearing as many as three sweat suits and pulling the snow covered tarpaulin off the weights in order to workout. Gradually, I moved the equipment I had assembled; (a fixed incline bench, a flat bench, squat stands, hand loading lat machine plus weights) into a one car garage located behind the local shopping plaza.
The time was spring 1949 and in that period I read all the English "Health and Strength", "Vigor" and American "Strength and Health" and Wieder magazines (which were then small in the format of a Readers Digest), that I could find in book shops. Fortunately, I soon realized that if I wanted to have the best physique in the world (a decision I had made in London whilst watching the 1948 Mr. Universe) I would also have to be the strongest bodybuilder in the world. From then on I started to push the poundages. My decision to push myself to training with heavier poundages paid off when I won the 1949 Mr. Britain contest in, I think it was, September or October of that year when I weighed 226 Ibs. By now I could clean and press 2 x 100 Ibs. which I did back stage at the Leeds Empire in the dressing room of the "Trois des Meilles" made up of Reuben Martin, Rusty Sellars and Len Talbot who were touring U.K., with the British version of the Folies Bergere. I also did a straight arm pullover with top man, 155 Ib Rusty Sellars doing a hand stand on the palms of my hand, a feat which Reub told me only one man other than himself had ever done, and that man was 250 Ib. 5' 8" Bert Assirati who was without doubt the strongest British wrestler around.
From 1949 right up to the late 50's I was without doubt Britain's strongest bodybuilder. I did a full squat 2 reps with 600 Ibs, with only the late Buster McShane spotting me in his gym in Belfast, bench pressed 500 Ibs at a show in Bristol (and was second in the world after Doug Hepburn to succeed with this poundage) and pressed 300 Ibs at the British Amateur Weightlifting championships. All of this being nearly 30 years ago. At various times I also did rep presses behind neck with 270 Ibs (again at Buster's Gym) and repetition cheat curls with 250 Ibs. I also did regularly, reps and sets with 2 x 185 Ibs dumbell on incline and flat bench which was all the weight I could get on the bar. The only other bodybuilder who could "give me a go" was a 'bull' named Marvin Eder and I recall he and I doing bent over barbell rowing with 400 Ibs in 1951. At Ed Yarick's gym in Oakland, California also in 1951, I remember doing seated dumbell curls 5 reps with 2 x 120 Ibs. dumbells with someone, I think it was Art Jones, holding my knees.
At this time I also broke several British professional weightlifting records some of which had been set by British Weightlifting champion Ron Walker, whom I believed had previously placed 2nd or 3rd in the World weightlifting championships on the then 3 Olympic lifts.
I could do squats with 500 Ibs. bench presses 400 Ibs., curls with 200 Ibs. clean and press 2 x 100 Ib. dumbells all for repetitions any time of the day, without bothering to warm up. I remember doing bent over peak contraction curls with a 100 Ib. dumbell for the fellows in our warehouse in Leeds. At that time I was not only considered the best built bodybuilder in the world but also the strongest. I weighed between 225-230 Ibs. In December 1960 ( I was then into the gym business in Johannesburg, south Africa) I received a phone call from Rome, Italy to star in Italian "Hercules" films and it was neither the producer or director who wanted me as the star but the man who put up the money. Apparently he had seen photos of me and had said "he is Hercules". Such had been the effect of my physique on all the heavy bodybuilding training I had done in the 10-12 years previously.
From 1962 onwards the pressure of running a chain of health studios and a mail order business took up a great deal of my time and energy and although I entered and won the 1965 Mr. Universe, my training at this period was a joke compared to how I had trained throughout the 50's. More often than not my workouts would be interrupted by visitors and endless telephone calls. I experienced more and more injuries, to my sacro, knees, elbows, biceps insertion and one shoulder injury that persisted continuously for five years - yes, five years, Consciously, I trained less intensively and lighter and the only reason that I retained any semblance of size and shape was due only to the intensive workouts I had put in from 1949 until 1962.
From 1962 to 1982 I gave exhibitions all over the world, when injuries limited my training to Mickey Mouse poundages and my physique showed considerably lighter development.
In 1980 I sold all my gyms. I am now into the manufacture and sale of bodybuilding equipment and I work as a consultant for the Centrol Gyms in Johannesburg and give seminars and exhibitions all over the world. I have slowly recovered my enthusiasm for training and will experience "trial and error". I know which exercise I can do and which I must avoid, the latter being regular and full squats, deadlifts and bent over barbell rowing, all of which cause considerable pain in my sacro region; chins and parallel bars which tear my shoulder ball and socket-joint. In the middle of 1982 I made a decision to train progressively heavier as I did in the 50's
For the thighs I now do leg curls, leg extensions, leg press and hack machine squats 3 sets 8-10 reps of each.
For the back I do prone hyperextensions, base pulley V grip rowing, one arm base pulley bent over rowing, underhand close grip pulldowns to chest and wide grip pulldowns to the back - 3 sets of 8-10 reps.
For the shoulders I perform seated front and press behind neck on the Smith machine, standing two dumbell lateral raise and lying face down on a 45 degress angled bench for rear deltoids all 3 sets 6-10 reps.
Biceps and Triceps 4 exercises each 3 sets 8 reps.
Calf 3-5 sets of 15 reps, every other day. A different calf exercise each workout.
Stomach; incline bent-knee situps and incline bent knee raises with weighted ankle straps, 3 sets 30 each superset.
But every exercise is performed with maximum poundages and in the last set of each exercise, when I use the heaviest poundage, I endeavour to do more reps than in the two previous sets. Already I am beginning to feel more and more comfortable with the heavier poundages. I feel thicker in my muscles, my clothes are starting to feel tight across the shoulders and back and my weight is consistently over 220 Ibs. Most important of all I'm enjoying my workouts like I have not done in a long time: I'm enjoying striving to handle heavier and heavier poundage. My wife Marion is a great cook and baker. I eat and drink as I wish, homemade bread, biscuits, cakes and ice cream, lots of fruit and vegetables, meat, fish and poultry, with a bottle of wine with dinner nightly, as I did as a competitor. After all isn't that what life and training is all about?
Come to think of it, I wonder how it would feel to be the best developed man in the world at 55?
In 1945 Reg Park began weight training, he was 17 years old and pressing a 40 poind barbell...
"Giant oak's from little acorn's grow!"
"I recall quiet clearly my first weight workout. It was in September 1945 at which time I was 17 years old and weighed 165 Ibs. at 6' 1". Up to that time I had excelled in both athletics and soccer and I possessed a lean, athletic body. I met Dave Cohen who was some six years older than me, at the City of Leeds Rowndlay Park open air swimming pool, where all the "lads and lasses" congregated over the weekends and holidays. Most of the fellows were body conscious but it was not until I saw Dave who was then 24 years old that I saw a real physique. Dave was 5' 8" weighed 185 Ibs with 47" chest, 31" waist, with arms, neck and claves all measuring 17 -1/2 inches. There is no doubt in my mind that at that time he had the best physique in Great Britain, although I never recall him ever showing any interest in entering a 'Mr' contest.
The first workout I had under Dave's guidance consisted of barbell press with 40 Ibs., press on back on floor (at that time we did not know about bench presses) with 60 Ib barbell, curls with 40 Ibs., straight arm barbell pullover on floor with 30 Ibs., barbell triceps pushaway behind the legs and that was about it. All the exercises were performed with descending repetitions 10-8-6. Three sets per exercise.
These workouts were performed Mondays, Wednesdays and Fridays in a bare wooden floored room made available by the parents of one of Dave' friends. I did not really enjoy the workouts, the most appealing thing being the cups of tea and cakes which Dave's freind's mother laid on after our evening workouts. Nevertheless I persisted with training until about May, 1948, some 8 months, when Rowndlay Pool opened for the English summer (don't laugh, when I spent all my free time at the pool checking out the chicks my workouts became very infrequent). Looking back I recognize the fact that my early poundages were very inferior by today's standard. Even considering I was a total beginner, they would be a joke. Barbell press with 40 Ibs? My wife can do that! So I obviously started off with little or no latent strength or talent.
The fist eight months training were just functionary. I was not into it and had ery little awareness as to what wieght training was all about, other than to be aware that I wanted to look like Dave. Nevertheless, when I was conscripted into the army in August 1948 I was doing repetition presses and curls with 80 Ibs and did a pullover on floor (more like a rollover, flipping bar with a sharp wrist action until it rested across the chest with the upper arm resting on the floor and the forearm perpendicular and press on back 205 Ibs. 1 rep. No big deal, but at least 100% improvement form my starting poundages. My eight months training must have done me some good, without realizing it, because when I went into the army August 1948, I was still 6' 1" but weighed 185 Ibs. The next two years were spent in the army where I ended up as a physical training instructor in Singapore during which time, I suppose altogether, I had 20 workouts in two years.
By the time I got out of the army my parents had erected a chin bar in our backgarden and bought a second-hand barbell set which I kept under a tarpaulin next to the chin bar which incidentally had a clamp light attached to it via a lead cable from my bedroom, to enable me to workout at night. I trained outdoors through the winter 1948/49 often wearing as many as three sweat suits and pulling the snow covered tarpaulin off the weights in order to workout. Gradually, I moved the equipment I had assembled; (a fixed incline bench, a flat bench, squat stands, hand loading lat machine plus weights) into a one car garage located behind the local shopping plaza.
The time was spring 1949 and in that period I read all the English "Health and Strength", "Vigor" and American "Strength and Health" and Wieder magazines (which were then small in the format of a Readers Digest), that I could find in book shops. Fortunately, I soon realized that if I wanted to have the best physique in the world (a decision I had made in London whilst watching the 1948 Mr. Universe) I would also have to be the strongest bodybuilder in the world. From then on I started to push the poundages. My decision to push myself to training with heavier poundages paid off when I won the 1949 Mr. Britain contest in, I think it was, September or October of that year when I weighed 226 Ibs. By now I could clean and press 2 x 100 Ibs. which I did back stage at the Leeds Empire in the dressing room of the "Trois des Meilles" made up of Reuben Martin, Rusty Sellars and Len Talbot who were touring U.K., with the British version of the Folies Bergere. I also did a straight arm pullover with top man, 155 Ib Rusty Sellars doing a hand stand on the palms of my hand, a feat which Reub told me only one man other than himself had ever done, and that man was 250 Ib. 5' 8" Bert Assirati who was without doubt the strongest British wrestler around.
From 1949 right up to the late 50's I was without doubt Britain's strongest bodybuilder. I did a full squat 2 reps with 600 Ibs, with only the late Buster McShane spotting me in his gym in Belfast, bench pressed 500 Ibs at a show in Bristol (and was second in the world after Doug Hepburn to succeed with this poundage) and pressed 300 Ibs at the British Amateur Weightlifting championships. All of this being nearly 30 years ago. At various times I also did rep presses behind neck with 270 Ibs (again at Buster's Gym) and repetition cheat curls with 250 Ibs. I also did regularly, reps and sets with 2 x 185 Ibs dumbell on incline and flat bench which was all the weight I could get on the bar. The only other bodybuilder who could "give me a go" was a 'bull' named Marvin Eder and I recall he and I doing bent over barbell rowing with 400 Ibs in 1951. At Ed Yarick's gym in Oakland, California also in 1951, I remember doing seated dumbell curls 5 reps with 2 x 120 Ibs. dumbells with someone, I think it was Art Jones, holding my knees.
At this time I also broke several British professional weightlifting records some of which had been set by British Weightlifting champion Ron Walker, whom I believed had previously placed 2nd or 3rd in the World weightlifting championships on the then 3 Olympic lifts.
I could do squats with 500 Ibs. bench presses 400 Ibs., curls with 200 Ibs. clean and press 2 x 100 Ib. dumbells all for repetitions any time of the day, without bothering to warm up. I remember doing bent over peak contraction curls with a 100 Ib. dumbell for the fellows in our warehouse in Leeds. At that time I was not only considered the best built bodybuilder in the world but also the strongest. I weighed between 225-230 Ibs. In December 1960 ( I was then into the gym business in Johannesburg, south Africa) I received a phone call from Rome, Italy to star in Italian "Hercules" films and it was neither the producer or director who wanted me as the star but the man who put up the money. Apparently he had seen photos of me and had said "he is Hercules". Such had been the effect of my physique on all the heavy bodybuilding training I had done in the 10-12 years previously.
From 1962 onwards the pressure of running a chain of health studios and a mail order business took up a great deal of my time and energy and although I entered and won the 1965 Mr. Universe, my training at this period was a joke compared to how I had trained throughout the 50's. More often than not my workouts would be interrupted by visitors and endless telephone calls. I experienced more and more injuries, to my sacro, knees, elbows, biceps insertion and one shoulder injury that persisted continuously for five years - yes, five years, Consciously, I trained less intensively and lighter and the only reason that I retained any semblance of size and shape was due only to the intensive workouts I had put in from 1949 until 1962.
From 1962 to 1982 I gave exhibitions all over the world, when injuries limited my training to Mickey Mouse poundages and my physique showed considerably lighter development.
In 1980 I sold all my gyms. I am now into the manufacture and sale of bodybuilding equipment and I work as a consultant for the Centrol Gyms in Johannesburg and give seminars and exhibitions all over the world. I have slowly recovered my enthusiasm for training and will experience "trial and error". I know which exercise I can do and which I must avoid, the latter being regular and full squats, deadlifts and bent over barbell rowing, all of which cause considerable pain in my sacro region; chins and parallel bars which tear my shoulder ball and socket-joint. In the middle of 1982 I made a decision to train progressively heavier as I did in the 50's
For the thighs I now do leg curls, leg extensions, leg press and hack machine squats 3 sets 8-10 reps of each.
For the back I do prone hyperextensions, base pulley V grip rowing, one arm base pulley bent over rowing, underhand close grip pulldowns to chest and wide grip pulldowns to the back - 3 sets of 8-10 reps.
For the shoulders I perform seated front and press behind neck on the Smith machine, standing two dumbell lateral raise and lying face down on a 45 degress angled bench for rear deltoids all 3 sets 6-10 reps.
Biceps and Triceps 4 exercises each 3 sets 8 reps.
Calf 3-5 sets of 15 reps, every other day. A different calf exercise each workout.
Stomach; incline bent-knee situps and incline bent knee raises with weighted ankle straps, 3 sets 30 each superset.
But every exercise is performed with maximum poundages and in the last set of each exercise, when I use the heaviest poundage, I endeavour to do more reps than in the two previous sets. Already I am beginning to feel more and more comfortable with the heavier poundages. I feel thicker in my muscles, my clothes are starting to feel tight across the shoulders and back and my weight is consistently over 220 Ibs. Most important of all I'm enjoying my workouts like I have not done in a long time: I'm enjoying striving to handle heavier and heavier poundage. My wife Marion is a great cook and baker. I eat and drink as I wish, homemade bread, biscuits, cakes and ice cream, lots of fruit and vegetables, meat, fish and poultry, with a bottle of wine with dinner nightly, as I did as a competitor. After all isn't that what life and training is all about?
Come to think of it, I wonder how it would feel to be the best developed man in the world at 55?