Professional Documents
Culture Documents
Abbreviated Workout
Abbreviated Workout
3
Henry “Milo” Steinborn, repetition squatting with 448lbs, 1930
double shift! He helped many self, and he truly became man magazine for fifty years,
hundreds of people to im- one of the great unsung he- and always recommended
prove their training methods roes of the iron game. the 20 repetition Squat
with no financial gain to him- Peary Rader also trans- workout for producing the
formed himself with the ab- best balance between mus-
breviated Squat workout, cle strength and stamina.
from a bodyweight of 128 lbs Through the medium of his
to over 200 lbs, after many magazine, he also recom-
years with no gains. He later mended the Deadlift as an
developed a workout for all- excellent power and muscle
round power and develop- builder. Not for nothing did
ment that consisted of Bench that great British old timer,
Pressing four sets of 6 to 8 holder of many weightlifting
repetitions, Bent Forward records, W A Pullum, refer to
Rowing four sets of 6 to 8 the Deadlift as "the funda-
reps, and one 20 rep sets of mental test of man's bodily
Squats, followed by a light strength". The type of
set of Pullovers lying on a strength gained from con-
bench. centrating on this exercise
Both Hise and Rader recom- seems to translate quite
mended drinking at least four quickly into other strength
pints of milk a day, to get the feats. Peary Rader recom-
best results. Peary Rader mended a brief workout con-
JOSEPH CURTIS HISE went on to publish his Iron- sisting of one set of Bench
4
stand upright, and take your
3 to 6 deep breaths. He also
cautioned us to use good
form in the Deadlift with the
back flat and the hips low,
lifting with the legs as much
as possible.
Excellent results in strength
and muscle gains were re-
ported; the most outstanding
was a professional strong-
man by the name of Harold
Ansorge, who gained 100 lbs
on his Personal Best Deadlift
and 20 lbs of powerful mus-
cle in a very short time. Con-
centrating on either the
Squat or the Deadlift as their
Core Exercise induced an
overall improvement in
strength and muscle by all
who were prepared to work
hard on these short
workouts. Remember, with
all these abbreviated
workouts, start with a light
poundage and allow 2 to 3
weeks to work up to the
stage where you are working
hard to complete the last 2 to
3 repetitions, and try to add 5
lbs per week to your Core
Exercise bar. Do two or three
workouts a week.
Let us now spare a thought
for that "forgotten man" of
physical culture, the enthusi-
ast who works long hours
PEARY RADER with many family commit-
ments, does not have much
spare energy, no time to visit
Presses and one set of Bar- er had reservations about a gym' and no spare space
bell Curls, both for 10 to 12 using the Deadlift in this at home for a barbell. He
repetitions, then a 20 rep set strenuous manner, because may well find the answer by
of Deadlifts followed by a of the compression effect by investing in a good quality
very light set of Barbell Pullo- the arms on the sides of the set of strands. Now, I must
vers, lying on a bench. He chest, so he would recom- admit it took me a few years
recommended that 3 to 6 mend that between each to be converted to the use of
deep breaths be taken be- repetition you replace the strands, but I became con-
tween each Deadlift. Mr Rad- barbell back on the floor, vinced of their value by the
5
(1) Press Behind Back