1621
Exercises and workouts / Re: My shoulder training, by Reg Park (1952)
« on: October 11, 2012, 05:34:12 PM »
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1622
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.
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.
1623
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.
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.
1624
General Discussion / Re: Reg Park and his begginings
« on: October 03, 2012, 09:30:16 AM »
What a back!!
1625
General Discussion / Re: Going back to the fivties!! by Reg Park
« on: October 03, 2012, 09:28:01 AM »
Great!!
1626
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:
1627
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!!
1628
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.
1629
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!! 
1630
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.