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271

Exercises and workouts / Basics principles for gaining definition, by Reg Park

« on: October 24, 2012, 05:07:17 PM »

Is this a gorgeous article write in the sunny days of his golden youth by our hero.  Well, not all was flowers in the life of Reg but, with perseverance or with a giften body and soul, it would be at the end.  In this article we can read the execution of a dream: gaining mass with a lean body:

Basic Principles for Gaining Definition
by Reg Park (1951)


Whenever I hear some bodybuilders use the term "definition" I always feel like asking them just what they think it means. It is a loosely used word, with certain authorities in particular throwing it about without any deep thought of what the development of muscular definement entails, or if certain types of lifters actually CAN acquire it. In fact, it is common to hear many novices talk of definition development before they have even built the foundations of a good physique.

I have my own ideas of obtaining the maximum of muscular separation, and while some will claim they are a departure from accepted standards I have found that in every instance of their application by me on the boys that I term guinea pigs, I have never failed to achieve what they previously thought was the impossible -- building muscular definition without any loss of strength or muscular bulk.

One can read of boxers undergoing the tortures of the damned in order to make a certain bodyweight, and it is often this point which misleads so many bodybuilders in their delineation quest -- they confuse REDUCING with training for the quality of definement. By rights, any bodybuilder who undergoes a definition program and LOSES muscular bodyweight has been training along the wrong lines . . . incorrectly . . . for if his schedule of exercises had been properly planned he would have lost no muscle, would have retained his strength, perhaps even gained in power, yet would present a different physical picture thaqn when he first started on the course.

There are certain essentials that make up the definition routine. First -- DIET. Second -- EXERCISE. Third -- arrangement of SETS and REPS. But there is another immensely important factor -- YOU! In other words, your physical type predetermines whether you can build up definition. Some guys might as well try to make a silk purse out of a sow's ear and hope for success as attempt to gain definition. The physical makeup they possess says NO to any definition routine. These men have large bones and joints, especially the hips and shoulders. The skin is thick and the subcutaneous layer of fat is impossible to burn off with any amount of exercise or dieting.

On the other hand we have men like George Paine and Elias Rodriguez, who look as if the muscles are about to burst through the skin. These men seem to gain muscular definition without any trouble and are the chosen few of bodybuilding. It is my honest opinion that these men would have their degree of separation no matter how they trained and notwithstanding the frequency. At the extreme end of the scale we have men like the giant Doug Hepburn, who altho blessed with exceedingly pleasing proportions and shape for a man so big, would never get definition.

The vast majority of weight trainers are those who have to work hard for what they have and just as hard to keep it. It is to these men that I address these words. First, the reason for definition training. A program which is designed to produce greater muscular separation is what is commonly known as a "specialization" program. It is NOT for the newcomer to bodybuilding. It IS for the more advanced man, the guy who has a couple of years of solid training under his belt and wants to IMPROVE his appearance. It is a program which produces the ILLUSION OF GREATER SIZE when that doesn't really exist. It is also a program which not only ADDS a finer, sharply chiseled shape, but POWER and a more efficiently functioning body as a whole.

It produces the appearance of greater measurement in one of two men . . . where both bodybuilders have identical measurements, yet one looks so much bigger . . . where one man so stands out that his companion looks mediocre by comparison . . . and yet they both have 17" arms and 48" chests.

Let us first consider the question of diet. Heavy, stodgy foods do not go well with a definition routine. These should be replaced by foods which contain a great deal of vitamins and protein. All types of starchy food are out . . . as well as foods that are highly spiced or salted. In fact, you must go without salt as much as you can, for salt aids the body in retaining its water content. No white bread, or for that matter bread of any description. No rice, bananas, cauliflower, potatoes in any shape or form, and definitely no macaroni or spaghetti. Cut out starchy foods, the carbohydrates . . . substitute fresh fruits and all types of salads and FRESH vegetables.

Overeating must be avoided at all costs.Eat until you feel your hunger allayed, but never eat for the sake of eating. You can perform no finer exercise than pushing yourself away from the table. DON'T OVERDRINK. In fact cut down as much as possible on liquids, confining your liquid intake to juicy fruits and vegetables and SMALL glasses of fruit and vegetable juice. Don't drink during your workouts no matter how thirsty you may feel. Instead, keep a lemon handy and suck it or rub it across the tongue. All types of alcoholic drinks are out AT ALL TIMES. This goes for smoking too. Under normal circumstances a cigarette or two does no harm, but the program required to induce definition is of the endurance type and poor wind lessons the ability to carry such a schedule out efficiently.

It is also important to see that the organs of elimination . . . the skin and the bowels . . . function freely and naturally. The use of purgatives is strictly advised against. Instead, rely on natural means to regulate the bowels. A dish of prunes on rising, a glass of lemon juice and hot water in equal quantities, will do much to promote healthy bowel action. All kinds of citrus fruits, as well as sun-dried fruits are good. During your workouts wear a thick track suit so that you can sweat freely. After your workout is finished take a shower as hot as you can bear it and rub yourself down briskly with a towel as rough as you can obtain.

During the summer months you will find that sunbathing does much to take the excess liquid out of your system. You sweat freely, rid the body of the wastes resulting from your previous workout, and acquire a coat of tan that in itself helps create the impression of greater definition than you possess.

After your workout take a good rubdown with that rough towel and massage the muscles. Massage, like exercise, tends to normalcy. Especially work hard on those areas that show signs of flabbiness and fat. In your actual exercise schedule make certain that not only do you use basic exercises, but others that take care of the little-known and used muscle groups. In other words, not only are the sets and reps important, but the quantity of exercises too . . . VARIETY of muscle movements.

It has previously been the accepted theory that low reps and high poundages produced bulk, while high reps and moderate poundages built definition. Now, there is some truth to this theory as applied to the commonplace program of exercises, those which are composed of basic exercises and employ the three-set system. But modern bodybuilders have discovered that for the utmost in definition . . . the utmost that your physical type will allow you to procude . . . higher sets with moderate reps and MORE TYPES OF EXERCISE are necessary.

Not only must you use such exercises as presses, curls, rowing motions and squats, but you must also specialize on the individual muscle groups. Take the press for example . . . the bench press. This exercise in itself works the triceps, the deltoids and the pectoral muscles. Or the standing press . . . which exercises the triceps, deltoids, serratus magnus and trapezius muscles. So not only must you practice the press, but also movements that EXERCISE EACH AND EVERY MUCLE USED IN THE PRESS, INDIVIDUALLY. The same goes for the other larger groups . . . the thighs and lower back in the deep knee bend. You must also practice leg extensions for the vastus muscles, leg curls for the biceps femoris, leg presses for the large extensors, iron boot exercises for the sartorius muscles . . . stiff legged dead lifts . . . shrugs . . . chins for the lats . . . and every type of movement that works the muscles of the muscles of the back and thighs.

And in addition, the muscles of the front of the torso must receive extra attention. Some bodybuilders even include a set of abdominal exercises between each set of the other exercises. Side bends, sit ups, leg raises and good morning exercises will help to tighten the hips and waist. It would also be wise for you to take stock of yourself. Try and figure out which areas of your physique have previously been neglected. Then, compile a schedule which not only works out the body generally, but also pays extra attention to those negelected areas. In the major muscle movements such as compose the general schedule . . . presses . . . curls . . . rowing motions . . . deep knee bends . . . breathing pullovers . . . dead lifts, confine your sets to 3 and the reps to no more than 15 with the heaviest poundage you can handle. But in ALL THE AUXILIARY MOVEMENTS, use 5 sets and as many reps as you can squeeze out. The higher the better. And . . . here is another very important factor . . . MAKE THEM AS FAST AS YOU CAN REEL OFF. Never perform your movements slowly or deliberately . . . but always FAST. And don't use a sloppy form but keep strictly to a good exercising style!

Start off with three training days each week and make sure you get a good rest between each workout. Get plenty of sleep . . . eight hours . . . but not too much for this will cause you to feel sluggish and remove the zest for training. Train for three times a week for three weeks, then add another training day. Work the four days for another three weeks, then add another trainin day so you work out five times weekly. On you non-training days do no exercise with the exception of a few sit ups, legs raises and side bends. Over the weekend, which will normally be your non-training period, get as much rest as you can without dropping the sit ups, side bends and leg raises. Plenty of sleep will be needed when you get to this point.

In addition to plenty of salads and fresh fruits, step up your protein intake. Soft boiled eggs, cheese . . . LEAN BEEF, veal, liver, and all kinds of shellfish are good. Don't use any white sugar but confine your 'candy' consumption to a few spoonfuls of honey each day.

And finally . . . WORK HARD . . . hard and with 100% determination. Keep yourself wrapped up warm while you train and don't be afraid to sweat freely. eat plenty of meat . . . with, again, a sole exception . . . PORK. Use cottage cheese instead of butter and don't eat any fatty or fried foods. The most important points in your definition program are these . . . A TREMENDOUS VARIETY OF EXERCISES . . . CUT DOWN ON ALL STARCHES . . . STEP UP YOUR PROTEIN INTAKE . . .AND . . . ONCE AGAIN, WORK HARD.


 http://ditillo2.blogspot.com.es/2011/04/definition-reg-park.html

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272

Forum News and Reflections / Why we are here, sirs?

« on: October 24, 2012, 04:59:38 PM »

Yes, that is the question.  why, why we are in this world of beeing strong or have big muscles or have great looking or anything related with weightraining.  Why?  Is not this only a superfial activity?  Maybe is also an spirit action.  What is the germ that move us to torture our bodies, sometimes even far what is good for us and suffer injuries that even requiere surgery. There is a magical action that involves us and don't let show how ridiculous can be for the outer people.  But, Are we really interested in this strange people?  Not, really not, and it's a dangerous to have ears to them.  Be loyal to your most higher ideal, said Nietzsche. So this we do.  There is so many worlds in the works of our souls, and this is some of them, a great one.

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273

Exercises and workouts / Irregular training, by Reg Park (1954)

« on: October 24, 2012, 04:48:51 PM »

Are you tired of fault those hated plateau points in your development?  It's time to....

Irregular Training
by Reg Park (1954)


More lifters fail because they are bored with training than for any other reason. Static exercise programs don’t give results, are monotonous and interest in training soon ebbs when they are followed for any length of time.

The step up in enthusiasm that a change in a program at the right time gives a lifter, particularly if the new program gives good results, is lasting and terrific. I remember what a boost I got when I first tried alternating movements super-set style, and the way I felt when first using “cheating” movements.

If you feel discouraged, lacking in training energy or if results just won’t come after honest hard work, then here is something for you to try. To begin, irregular training is the term which applies to any training which is out of the ordinary or unorthodox. This does not mean that you are to miss a lot of workouts, or that you will train one week and then take the next week off. Irregular training has many valid uses when applied properly, and I will try to explain some of them here.

This is an advanced form of training, and should not be followed by anyone with less than a year’s solid lifting. It must also be used with a specific purpose in mind. It can be used for power . . . gaining weight . . . definition . . . specialization on a specific muscle group or lift . . . or to lick that sticking point. These are only a few of the possibilities, but I will explain them first in this article.

Bodybuilders have often been criticized for their lack of strength and power. While it is of course ridiculous for anyone to presume that a man can have massive muscles built through weight training and not possess above-average strength, the complete development of maximum physical power is a specialized subject.

The display of maximum strength depends upon three factors – muscular power, energy, and familiarity with the lift. Muscle power and muscle size are separate units, though without suitable muscle size there can be no maximum muscle power. However, maximum muscle size in itself does not indicate the ultimate of a man’s potential power. It is important that this be understood. While the bodybuilder does develop large muscle size, unless he also trains for power this size will not be proportionately as strong as a lesser girth which has been more highly trained for maximum strength.

The orthodox training methods call for training three times a week on average, and performing three or so sets of any particular exercise in medium to high reps.

Now . . . just imagine if you can the thousands of energy units which can be exhausted, even during such a straightforward program as this. Vital energy which must be fully recouped before new power and size can be built. If the program is very severe the energy will always be too deeply tapped during each workout and it will never be completely regained. It is then that the bodybuilder goes stale . . . he is overtrained. On such a program, or one close to it, there is little or no chance for real long-term power progress. It is here that irregular training can be beneficial.

For maximum power the training program must be quite straightforward. There must be somewhat short, intense periods of training . . . spontaneous, highly explosive action, and then rest. Plenty of rest to recuperate fully and to go still further ahead. One way to do this is to limit the workout only to power movements . . . such as squats, various forms of pressing, pulling variations and various shrugging movements. Only four or five exercises should be practiced. Or if some particular exercise or body part is far below the others, this one problem can be trained more intensely by itself. An example is the squat. Suppose your squats are lacking relative to other lifts and you want to gain power quickly in the squat. Then, one of your best plans would be to specialize for a time on only this movement . . . training for power and using irregular training.

Whether you follow only one movement or several, you must keep the reps low . . . not more than 3 or 4 repetitions at the most. You must practice more sets. Up to 10 working sets. You must rest a long time between these sets. 5 to 7 minutes is not abnormal in this case. You must use as much weight as you can possibly handle correctly in all your work sets. You must train not more these lifts not more than twice a week. Once every four days may prove to be even better, depending on how long it takes you to recoup after each session. This can vary, subject to many changing factors in your life and your ability to generate intensity during your training. Such an irregular program will positively increase your power in the chosen movements most noticeably in a matter of months.

The weightlifter often makes his best progress from a different form of irregular training. There is a similarity between the first approach and this one, since each depends upon periods of intense energy and then a long rest. The weightlifter can train hard for two or three days IN A ROW . . then he takes three days off. Another concentrated group of three days’ training and another complete rest for three days. Ronald Walker, the late, great British champion used this method a lot. Sometimes he varied it a bit further and trained a few days in a row on only one lift. Then a rest of several days followed by only another lift and so on. The pattern remains the same, it is one concentrated siege, and then total relaxation from the weights for a longer time than normally followed in the more orthodox training styles. This is one way irregular training can be used to develop power. I have only hit the highlights, but you should have a good idea, a starting point from which to base your experiments.

Now, for gaining weight. As explained previously, the orthodox 3-times-per-week full body training program is often so severe when practiced by more advanced lifters that their energy is always being drained, and never builds up a really good extra reserve. Of course, the ability to lift intensely and to recuperate from it varies in each individual. Some will thrive on the hardest of programs while others can only come back from less. Don’t forget . . . IF YOU ARE MAKING GOOD PROGRESS IN ANY PROGRAM . . . THEN REFUSE TO MAKE A CHANGE REGARDLESS OF WHAT ANYONE TELLS YOU. There will be some that the orthodox training style will suit ideally for periods of time. They should not make any change until they cease to realize progress. But once that progress DOES cease, then a change is in order, and irregular training may be the answer.

There are certain growing exercises. Exercises which have been proven over the years to be ideal for mass tissue growth. Tops among the list are squats, repetition clean and presses, deadlifts, rowing and bench pressing movements. Up to 5 sets each, two training days a week, in higher reps of 15 or so, and there should be a lot of concentrated heavy breathing between the last 5 reps when the effort is most intense. Pullovers can be alternated with the heavy movements to extend the period of forced breathing.

If you want a fuller weight-gaining program, then use an appropriate variation of one of the five basic movements, 2 to 3 work sets each with moderately high reps. If you follow the longer program (and when done correctly it can be extremely taxing), train only once every five days. Remember, I am talking here of squats, deadlifts, clean and presses etc. for 2 to 3 sets 8 to 12 reps, all performed with breathing pauses in the last few reps of each set in order to enable you to use weights that are very close to your single-set maximums. These two points are important. Working exceptionally hard and resting long enough to not only recuperate from your labors, but allow ample time for new and more strength to develop. The diet must of course be sufficient during this program.

Irregular training for weight gain has still another variation. You can perform the longer program as outlined above for one week, taking three workouts that week. Then, the next week you do no lifting whatsoever. This will often work where other methods have not. Such an irregular training program can break a sticking point when applied at the right time. If you have failed making progress for some time, give it a fair trial and put all you have in. It may get you started again.

Irregular training in which less than three workouts per week are taken is one of the major reasons why seasoned lifters and bodybuilders reach their maximum size and strength after they have been training for 10 or 15 years. As a man grows stronger it takes longer for him to recuperate, if he chooses to work at near maximum levels.

In specialization for muscle delineation and definition, irregular training can also be implemented. Again, the orthodox, thrice weekly programs are passed up during this time. A complete workout is taken as many as 6 times a week. Fairly light weights are used so that not too much energy is exhausted during the workouts and the exercises are performed with considerable speed, little or no rest between the large number of various exercises, and the reps are quite high – up to 20 or so. You must dress warmly and sweat a lot. Such a program should never be followed for more than a few weeks when desiring to reach a peak in physique definement. It is not intended to be a regular, long-term program. I followed a program similar to this while in Florida, and admit that I was very tired after two weeks of it, but, most of the surface fat had been burned off as a result of my hard work. As I said before, the program is only for a specific purpose and should not be followed for more than a few weeks at a time. Holding this type of condition once attained is temporary when also seeking health as well as strength.

The last use of irregular training I will now discuss is for maximum muscle size. Here too the orthodox program is replaced by a new and novel one. You take TWO workouts a day, three times per week. One workout is taken in the morning and one in the early evening. The program is split up between upper body movements and lower body moves. Morning seems best for the lighter upper body movements, but this can vary among trainers. The flushing approach is of course followed in which all the exercises for one part of the body are performed before moving on to another. In addition, super sets are used. A set of one exercise and then a set of another opposite movement. For example, a curl and a triceps pressdown, a bench press movement and a rowing motion, or an overhead press and a chinning exercise. No rest whatsoever is taken between these two movements which form a pair and can be considered as one set. The purpose of this routine is to pump the area with blood, and you will find developing the ability to use respectable poundages this way will bring a greater muscle pump. Here too, such a program cannot be followed for more than several weeks, but it will make some improvement in your physique during that time. There may not be much in the way of bodyweight gain, mainly an overall “fuller” look.

As can be seen, irregular training opens up several new avenues of training possibilities. When the right time arrives, decide what you desire and give it a fair trial.

http://ditillo2.blogspot.com.es/2011/10/irregular-training-reg-park.html

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274

General Discussion / Great pics of Reg Park

« on: October 17, 2012, 10:33:35 PM »

The first:

Sure the mr universe of 1951 is the best Reg Park in volume and definition of old times.  I know that there are people that prefer the mr universe 1965, but Reg himself prefer his first victory.  This was a break with the suppouse limits of a men.  The last year he was great and had a terrible back and incredible definition, but the next year his muscular mass reach his peak.

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275

Exercises and workouts / My shoulder training, by Reg Park (1952)

« on: October 11, 2012, 05:32:52 PM »

My Shoulder Training
by Reg Park (1952)


The subjects of weight training and strawberries are poles apart. Nothing less relative to each other can be imagined, yet considered in the light of experience, they are closer than a man and his own skin. The things we believe in and the behavior we evidence in the world at large are largely the results of what we experience. a fellow can give an opinion on a certain subject and do so as a general viewpoint, but nevertheless his opinion is based purely on personal experiences, or the experiences of others. In other words, how a thing affects HIM determines his attitude towards it.

If you eat strawberries and come out in a rash afterwards, you can certainly conclude that the fruit has particularly harmful effects, and no one will blame you if you hold that strawberries are bad, when you advance that opinion. Some people will believe you because they have had the same reactions you had, while others will tell you that you are mistaken. They’ve eaten the berries and come to no harm.

The same principle applies to bodybuilding and lifting. The opinions of some weightlifters and the teachings of certain instructors are conditioned by their experiences and the results they have obtained. If, for instance, a man gets a huge chest and muscular latissimus dorsi from the practice of the straight-arm pullover, he will maintain that the exercise is a marvelous and productive one. If, however, he uses the pullover and gets nothing but badly sprained deltoids and sore elbow joints, he will rightly conclude that the movement achieves nothing but injury, that it is no good.

I have discussed this factor of the individuality of training results with every prominent bodybuilder and lifter I have come in contact with. I have been fortunate, for I have traveled all over the earth during my Army service and afterwards when I gained prominence as a weight trainer, and I have never lost an opportunity to canvass the opinions of the greats of the lifting world. No matter on what point of training these men disagreed, they were all together on one main issue. These experts have always believed and taught that while it is possible for a bodybuilder or weightlifter to follow a “general” routine, when it comes to specialization he should take into consideration each and every personal factor. He should consider his temperament and his daily habits of life. His manner of earning a living, his diet and his hours of relaxation should be the objects of just as much careful planning as his training schedule. It was a source of great satisfaction to me to find that the things I had always believed in were also held true by the prominent citizens of the world of weights.

Clancy Ross often told me, “Reg, you cannot stick to any hard and fast rules of training once you are past the first stages of lifting. You’ve got to pattern your specialization programs exclusively for yourself.”

Leo Robert has never ceased to believe that a man cannot hope to make gains if he continues to train along the same lines year after year.

Charlie Smith put this even more succinctly when he said, “You can give ten men three different basic exercises and they will affect the men in ten absolutely different ways.”

I would call this article “my favorite shoulder routine” because the movements in this program gave given me the best all-around results. I have always worked toward power, shape, and definement in every training schedule I have followed, and I have yet to take a workout I didn’t enjoy. If you enjoy doing a particular job you always put more into it. You work with greater zest and enthusiasm, with more determination than if the job or your view of it becomes simply boring or routine. Because of that simple fact of performing a labor of love, you insert more into your task, get much faster results together with a feeling of wellbeing and a sense of accomplishing something. It a favorable psychological reaction that reverberates and builds upon itself.

You will find as I did that taking notes on your workouts and your reactions to those workouts will help you a great deal in determining the movements that give you what you seek. I have used dozens of shoulder exercises during my training life, experimenting until I found the ones that had the most profound effects on my shoulder muscle groups. The exercises in this shoulder program are those that remain for me after scores have been discarded. These remaining movements are the ones that have given me my best shoulder strength and development.

You will notice that the great majority of them are “cheating” exercises. I have found this style of exercising is suited to my particular type of physical structure and temperament. Many well-known authorities condemn cheating movements for various excuses, the chief among them being that a looser style of exercising produces a poor quality muscle and little in the way of strength. If this is true, then I am left wondering what I must accomplish to prove that I am well-built, and what lifts I must perform to show I am a little stronger than average. Since I have managed to win the Mr. Universe title, break British records in the two hands slow curl (185 lbs.), the bench press (415 lbs.) and the two dumbbell clean & press (235 lbs.), the condemnation of cheating movements appears to be somewhat unfounded. I might add that the dumbbell press of 235 was well within my power. I am capable of 250 ANYTIME. When breaking this British record which has, incidentally, stood for a number of years, I had to keep a STRICT MILITARY POSITION, not the looser Olympic style, and I also was forced to hold the weights at my shoulders for almost a half-minute before I pressed them, to satisfy the referee’s demand for a low enough position.

Here is my shoulder routine. I will make no claims that every lifter who uses it will get the same results that I have. But I am certain that the basic concepts outlined in it are sound, physiologically sound, and if the lifter experiments, takes the trouble to find out the exercises that I use that can fit productively into his training schedule, he will make good gains, perhaps sensational ones.

If I were asked what shoulder movement I would sooner do than any other, I would answer the Press Behind Neck. So far as I am concerned this exercise is tops and has no substitute. I usually perform this first in my shoulder workouts. I have used it since my first days of working out with weights. Sometimes I drop it to rest off, but I always go back to it. I get bigger, better and faster results than from any other movement. It not only gives size and strength, but delineation too, and pumps the muscles of the shoulder girdle like no other movement can. I understand that it is also the favorite shoulder exercise of Melvin Wells. In my opinion, Melvin has the best deltoids in the world. If I am taking a complete workout . . . that is, exercising the entire body, I leave the press behind neck until the last. If I am specializing then it comes first. I use a heavy weight and keep the repetitions low, never performing more than 5 sets, making about 6 repetitions each set. I take the weight overhead to arms’ length and lower the bar to just above the shoulders, pressing it immediately to arms’ length again. In other words, there is no pause between the repetitions and once the set is started, the weight does not rest or touch on any part of the shoulders or upper back. If the last repetition is tough, I get my training partner to place a finger under the middle of the bar and help me up a little.

The next on my list of favorite shoulder exercises is the Standing Two Dumbbell Press. I have used this exercise more and more recently, because I have been training to break the record held by Ronald Walker. Frankly, I do not think it gives me much size, but it certainly improves the muscle tone, and helps develop ligament strength. I use no hard and fast performance rule when using this lift for training purposes. I sometimes press the dumbbells together, sometimes alternately. I even use them seated on a bench, but with the seated variety I lean back just a little and brace myself against my training partner’s knee, which he places in the middle of my back. I use from 4 to 6 sets with a weight I can just get 8 reps from.

If I am working for a poundage record, then I use heavier weights and lower the reps to 2, going as high as 8 sets.

If you are working on a shoulder program, then perform this exercise with the press behind neck, alternating one set or press behind neck with one set of the two hands dumbbell press.

Third on my list of favorite shoulder exercises is the Cheating Side Lateral Raise. In the strict version of this exercise the arms are kept straight, locked at the elbows throughout, and are raised until they are level with the shoulders. In the cheating version, use a heavier weight and bend the arms at the elbows, keeping them bent throughout the exercise. You also use a LITTLE body motion to start the dumbbells away from the sides of the body. Notice my hand position in the photo. I find that there is less stress placed on certain shoulder muscles by keeping the palms facing front, as opposed to facing down. I generally use 4 sets of 10 reps and massage the muscles after each set.

The fourth exercise in my shoulder program is the Cheating Alternate Dumbbell Raise to the Front. Here is a movement for the anterior sections of the shoulder muscles. I start with the dumbbells held on the fronts of my thighs, and I raise them one at a time, swinging a single bell right up to arms’ length, using a SLIGHT body motion and a “lay back” to get the weight overhead. Try and get as much rhythm as possible into the alternate raising, and DON’T bend the arms, but keep them straight throughout the movement. I use 3 sets of 8 reps in this exercise.

In addition to the above, I do lots of bench presses which are good for the entire shoulder, triceps and chest region. I also like the chin behind neck. Here again I use a loose style, adding weight with a belt and getting a bit of a swinging rhythm going.

When I have finished this routine I sometime add some expander work or practice muscle control exercises for the area. After every workout I take a warm shower, allowing the water to run on the deltoids, then rubbing them dry with a very rough towel. This will increase the circulation of the blood and help take away any fatigue products produced by the strenuous exercising. Stiffness after workouts can be kept to a minimum by this means.

I have never had any trouble building size, strength and definement, but I have had to work hard and consistently for it. The fact that I have enjoyed working hard has been partly due to arranging my routines from the exercises that give me the most pleasure to perform. I have given each exercise, each set and every repetition all I’ve got.

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276

Nutrition / Bodybuidling and dieting in the golden years

« on: October 10, 2012, 05:59:32 PM »

See more:
http://www.westonaprice.org/men/splendidspecimens.html

and

www.regpark.net


An Article that discusses diet and nutrition views of: Tony Sansone, John Grimek and Vince Gironda

TONY SANSONE
Tony Sansone understood the importance of flesh foods, including animal fats and organ meats. He wrote extensively on nutrition for bodybuilders and recommended nutrient-dense ?foundation? foods such as milk, eggs, butter, meat, vegetables, fruits, and some whole grains, in that order. He also stressed the importance of organ meats such as liver, kidney, heart and cod liver oil and recognized the need to drink whole raw milk instead of pasteurized and skimmed. He believed goats milk was more nutritious and easily digested than cows milk. Fresh butter and cream were his preferred fats. He also recommended six to eight glasses of water per day.
Tony Sansone wisely stressed the importance of generous amounts of fat in the diet to allow the complete utilization of nitrogenous (protein) foods in building muscle tissue?a fundamental and important fact that would be lost as the era of protein supplements took hold. He also knew that weight loss was not a matter of simple calorie counting, as cellular uptake or utilization of food varied on an individual basis. In anticipation of Dr. Atkins, Sansone recommended his foundation foods of milk, eggs, meat, vegetables and fruit for strength and health, and starchy foods as weight manipulators. His recipe for gaining weight was to add more high-carbohydrate foods such as bread and potatoes to the diet, and for losing weight to simply reduce or remove them. Tony Sansone?s caveat to lose no more than two pounds of fat per week is still the standard used in bodybuilding today.


BULKING UP WITH JOHN GRIMEK
The biggest influence on bodybuilding in the 1930s and 1940s was John Grimek, the second American Athletics Union (AAU) Mr. America and the first to win back-to-back titles, in 1940 and 1941. Many commentators believe that Grimek represents the beginning of modern bodybuilding as we know it today, describing him as the best physique of the mid century.
During the early 1930s, at the start of his career, Grimek came under the influence of Mark Berry, editor of Strength magazine and an advocate of an eating protocol in which an athlete would bulk up in bodyweight and then train it off. At one point, Berry had Grimek beef up his 5? 8? frame to 250 pounds. The practice would become commonplace by the 1950s and maintain a foothold for several decades after.
Grimek bulked up on whatever was put in front of him, reports his wife Angela in a 1956 Health and Strength article entitled ?Life with John.? ?John has an enormous appetite. . . John has yet to find a restaurant that can do justice to his appetite. . . . Sometimes he goes on a restricted diet?and it is surprising how little he can get by on then. But when he goes all out, he can never be filled. . . . but the ?hog? (our pet name for John) just eats and eats and still remains trim and muscular.?
By the 1950s, Grimek?s diet included Hershey chocolate bars and hi-protein tablets manufactured and promoted by Bob Hoffman, publisher of Strength and Health, a magazine that provided a platform for Grimek along with the new-fangled supplements coming on the market. Hoffman used Hershey chocolate in his products, so Grimek and the rest of the York gang had easy access to some empty calories.

VINCE GIRONDA
One man who had definition dieting mastered and who never used drugs was the Iron Guru Vince Gironda. Pioneer of a technique involving intense abbreviated training routines rather than long workouts, Gironda began competing in the 1950s and then trained both athletes and movie stars for many decades after. So defined was his physique, he often found himself penalized by judges who seemed confused over his appearance. Says Gironda, ?The men who judged physique contests at this time were puzzled by so much muscularity. Quotes from physique magazines stated I didn?t place higher in whatever contest because of too much muscularity. They thought that this type of cut-up physique was slightly repugnant so I lost most muscular titles to smoother men who had that type of definition for that day.?
Gironda often stated that nutrition was 85-90 percent of bodybuilding. His alternative to drugs was eggs. Like Blair, he advocated up to 36 eggs a day for 6 to 8 weeks to produce muscle buildup. (He also took, among many other supplements, ?orchic tissue tablets,? that is, dried testicles.)
He recommended following this ?anabolic phase? with a short-term vegetarian diet to ?re-alkalize? the body. Similarly he alternated a low-carbohydrate diet with periods of carbohydrate loading. He was careful to point out the difference between natural and refined carbohydrate foods. He presented research data that strongly indicted refined carbohydrates as the real culprit in much of the century?s degenerative disease. His articles went into surprising detail on the biochemical pathways through which sugar did its damage, pointing out the relation between sugar and atherosclerosis, abnormal increases in height and weight and skeletal anomalies.
As for protein, he believed the average American could get along fine with just 45 grams of quality protein a day. However, he insisted that bodybuilders needed over 300 grams daily for several weeks to force the growth process. He believed in quality protein powders and used Blair?s milk-and-egg blend until he came out with his own product. When he used the powders, he blended 1/3 of a cup with a dozen eggs and 12 ounces of raw cream or half & half. He was also big on steak and often ate his meat raw.mmended germ oils, amino acids, vitamin and mineral supplements, and hydrochloric acid (HCL). He recommended mineral rich sea kelp for its iodine content and dried liver extract for blood building and oxygen capacity boosting. Many bodybuilders used desiccated liver after the early 1950s experiments of Dr. Benjamin Ershoff. Ershoff who conducted the famous liver study wherein rats fed 10 percent desiccated liver swam far longer compared to controls.

Sansone?s Weight Gain Diet

Breakfast
Fresh fruit
Medium serving of whole grain Cereal with cream and sugar
2 eggs
2 pieces whole grain toast, buttered
1 glass of milk
Dinner
Steak, lamb, mutton or other meat
1 baked potato with butter
2 pieces whole wheat toast,buttered
1 large leafy green salad
1 large serving of berries or other fruit
1 small piece of plain cake
Supper
1 cup of bouillon or puree
1 medium serving of meat
1 large serving of cooked vegetables
2 pieces whole grain toast, buttered
Pudding or custard
1 glass of milk

Sansone?s Weight Loss Diet

Breakfast
Fresh fruit
2 pieces whole grain toast, buttered
1 egg
1 cup coffee or tea
? cup hot milk
Dinner
Steak, roast beef, mutton or other meat
1 piece whole grain toast, buttered
1 large serving vegetables
Berries
Supper
1 cup of soup or tomato puree
1 small serving meat or fish 1 large serving vegetable
1 piece whole grain toast, buttered
1 glass milk


 
VINCE GIRONDA?S HORMONE PRECURSOR DIET FOR MUSCLE BUILD-UP
Gironda recommended this diet for four to six weeks, followed by a mostly vegetarian ?alkalinizing? diet.
Breakfast
Vince?s special protein drink made of 12 oz half and half, 12 raw eggs, 1/3 cup milk-and-egg protein powder, 1 banana. (Make one to three mixtures of this formula and drink throughout the day, between meals, and before retiring)
Supplements
1 multi-vitamin tablet   
3 vitamin A and D tablets or 3 halibut oil capsules   
1 vitamin B complex
1 vitamin B-15 tablet   
1 vitamin C comlex (300 mg)   
2 vitamin E capsules (800 iu)
1 zinc tablet    ? ? ? ? ? ? ? ?
1 chelated mineral tablets   
5 alfalfa tablets
10 kelp tablets    ? ? ? ? ? ? ? ?
3 tri-germ and wheat germ oil capsules   ? ?
1 RNA/DNA tablet
3 Lysine tablets
(400 mg)   1 hydrochloric acid tablet
(before meal)   
3 digestive enzyme tablets (after meal)    3 multi-glandular tablets
(nucleo glan male or female)   
Lunch
1 pound hamburger or other meat
Mixed greeen salad or raw vegetables
Supplements
1 iron tablet
4 calcium tablets
Repeat of breakfast vitamins with omission of vitamin E, tri-germ, wheat germ, halibut oil
Dinner
1 to 2 pound steak or roast meat
Raw or steamed vegetables or salad and cottage cheese
Supplements
Same as lunch
Special Supplements
10 amino acids and desiccated liver tablets (every 3 hours) 5 yeast tablets with the protein drink
4 raw orchic tissue tablets (before and after workouts)
6 each of the following before retiring: arginine, ortithine, tryptophan, calcium tablets

AND IF YOU WANT TO GAIN WEIGHT ABOVE ANYTHING: The incredible Bruce Randall!!!

there really wasn't a lot of science behind Randall's dietary intake while adding weight...he just ate a lot.  He treated eating the same way he treated training...progressively.  He said he always made sure to finish everything he took...and each time he sat down to eat, he made sure that he took a little more.  (Bill Starr called this the "shovel method.")  By "shovellling" large amounts of food into his system, Randall would be assured of adeiquate intake of necessary foodstuffs, elements and calories.  During this time, he was in the military...and he was well fed.  He said he often utilized some of his pay to purchase extra foodstuffs.

Randall also drank large quantities of milk.

He must've had very efficient digestion...most people would "bloat" uncomfortably eating in that manner.

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277

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.

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278

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.
   

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279

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

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280

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.

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