Results matching “bodybuilder”

Unassisted dead hang - Test articles

Mike Bruce dead hangMMA athlete Mike Bruce, a man who is already well known for demonstrating extraordinary neck strength in his workouts (such as seated neck extensions with plates totalling his bodyweight), performs a strongman feat not seen for over 20 years (bodybuilder-turned-strongman Mike Dayton was also famous for this feat). There is a very good reason for this, as you'll see in the video [streaming, 9.8mb .flv download].

Whatever you do, don't try this one. Seriously.

40 Facts on Sleep (and More) - SttB Articles

The world of sleep research is one which never, well, sleeps. Here are just a few of the sleep-related things I've noticed recently :

If all this talk of sleep has made you keen to dig a little deeper into the strange worlds of polyphasic and biphasic sleep (reportedly used successfully by both bodybuilders and powerlifters), consider the Uberman and Steve Pavlina forums (particularly Health and Fitness). Some great information on each of them.

40 facts on sleep (and more) - Test articles

40 facts on sleepThe world of sleep research is one which never, well, sleeps. Here are just a few of the sleep-related things I've noticed recently :

If all this talk of sleep has made you keen to dig a little deeper into the strange worlds of polyphasic and biphasic sleep (reportedly used successfully by both bodybuilders and powerlifters), consider the Uberman and Steve Pavlina forums (particularly Health and Fitness). Some great information on each of them.

Carlos Bradley interview - SttB Articles

50There's an interesting interview on the Dragon Door site with former linebacker and super-heavyweight bodybuilder Carlos Bradley. Good stuff.

Carlos Bradley interview - Test articles

50There's an interesting interview on the Dragon Door site with former linebacker and super-heavyweight bodybuilder Carlos Bradley. Good stuff.

Barbell Step-up
Barbell Step-up
In the 1920s - particularly in the US - weight training began gaining favour with the public at large, and the Step-up began finding itself in various books and magazines. However, the back squat gradually started to dominate (largely due to the efforts of the German Henry 'Milo' Steinborn and Joseph Curtis Hise) and the Step-up was all but forgotten.

What is it?

The Step-up - as the name implies - is nothing more complex than stepping up onto an object, then stepping back down from it. Although it is an incredibly simple exercise, there are a few things to be aware of.

Factors to consider

Perhaps the most important of these is the height of the step. The basic exercise works the hips and thighs, and the step height adjust things in favour of the quadriceps or hamstrings. A higher step works the hamstrings harder, a lower step targets the quads (1).

According to Anatoly Bondarchuk, the 'normal' or ideal step height (for those with perfectly balanced quad and hamstring strength) is such that when the leading leg has the foot flat on the step, and the corresponding thigh parallel to the ground, the trailing leg has the toes just touching the ground (but the heel elevated) (1). This will naturally vary from person to person, and the use of a weight plate is common to bridge small gaps (it's unlikely that your training partner will have exactly the same requirements as you).

In addition to the step height, speed and number of reps both play crucial roles in determining the effectiveness of this exercise (for your personal goals). The usual rules apply - in general the reps will be lower and the breaks longer when training for maximum strength, and the reps higher/breaks shorter for hypertrophy goals.

The starting/finishing distance of the feet from the step also makes a difference, with a larger gap emphasising the Gluteus Maximus and a smaller gap emphasizing quadriceps (2).

Muscles used

The target muscle group is usually the quadriceps, though the weighting of this can be adjusted by altering the step height and gap as indicated above. Other muscle groups involved are (2) :

Synergists

* Gluteus Maximus
* Adductor Magnus
* Soleus
* Gastrocnemius (Second Leg)

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius (First Leg)

Stabilizers

* Erector Spinae
* Trapezius, Upper
* Trapezius, Middle
* Levator Scapulae
* Gluteus Medius
* Gluteus Minimus

Antagonist Stabilizers

* Rectus Abdominis
* Obliques

As you can see, this is well and truly a compound exercise, and targets similar muscle groups to the squat.

Variations

Bodyweight step-up
The simplest form is a bodyweight-only step-up onto anything of a reasonable height (usually something below knee height). The speed, number of reps and step height will all play roles in the effectiveness of this exercise for your goals. Because of this flexibility the step-up can be used as a warmup, conditioning or strength training exercise.

Dumbbell step-up
As per the bodyweight step-up, performed whilst holding a dumbbell in each hand.

Barbell step-up
As per the bodyweight step-up, performed whilst holding a barbell across the shoulders in the same manner as for a back squat.

Step-ups wearing a weight vest
As per the bodyweight step-up, performed whilst wearing a weight-vest (such as the V-Max).

Sri Chinmoy
Sri Chinmoy
Former East Bengalese marathon runner Sri Chinmoy switched to weight-lifting in the mid 1980s (when he was in his 50s); setting a personal record for Step-ups done whilst wearing a 50lb weight vest by regularly performing 100 in 1996 (aged 65). Once again, the usual rules of rep ranges and breaks apply.

Inspired by Chinmoy's effort, the slightly more spritely Ashrita Furman (6) completed 2,574 step-ups (bodyweight only) onto a 15" bench in one hour, later that same year.

Barbell Step-upIn the 1920s - particularly in the US - weight training began gaining favour with the public at large, and the Step-up began finding itself in various books and magazines. However, the back squat gradually started to dominate (largely due to the efforts of the German Henry 'Milo' Steinborn and Joseph Curtis Hise) and the Step-up was all but forgotten.

The Step-up seems to have been largely forgotten as a weight-bearing exercise for the thighs - primarily due to the dominance of the back squat. This article may just make you reconsider its use.

What is it?

The Step-up - as the name implies - is nothing more complex than stepping up onto an object, then stepping back down from it. Although it is an incredibly simple exercise, there are a few things to be aware of.

Factors to consider

Perhaps the most important of these is the height of the step. The basic exercise works the hips and thighs, and the step height adjust things in favour of the quadriceps or hamstrings. A higher step works the hamstrings harder, a lower step targets the quads (1).

According to Anatoly Bondarchuk, the 'normal' or ideal step height (for those with perfectly balanced quad and hamstring strength) is such that when the leading leg has the foot flat on the step, and the corresponding thigh parallel to the ground, the trailing leg has the toes just touching the ground (but the heel elevated) (1). This will naturally vary from person to person, and the use of a weight plate is common to bridge small gaps (it's unlikely that your training partner will have exactly the same requirements as you).

In addition to the step height, speed and number of reps both play crucial roles in determining the effectiveness of this exercise (for your personal goals). The usual rules apply - in general the reps will be lower and the breaks longer when training for maximum strength, and the reps higher/breaks shorter for hypertrophy goals.

The starting/finishing distance of the feet from the step also makes a difference, with a larger gap emphasising the Gluteus Maximus and a smaller gap emphasizing quadriceps (2).

Muscles used

The target muscle group is usually the quadriceps, though the weighting of this can be adjusted by altering the step height and gap as indicated above. Other muscle groups involved are (2) :

Synergists

* Gluteus Maximus
* Adductor Magnus
* Soleus
* Gastrocnemius (Second Leg)

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius (First Leg)

Stabilizers

* Erector Spinae
* Trapezius, Upper
* Trapezius, Middle
* Levator Scapulae
* Gluteus Medius
* Gluteus Minimus

Antagonist Stabilizers

* Rectus Abdominis
* Obliques

As you can see, this is well and truly a compound exercise, and targets similar muscle groups to the squat.

Variations

Bodyweight step-up
The simplest form is a bodyweight-only step-up onto anything of a reasonable height (usually something below knee height). The speed, number of reps and step height will all play roles in the effectiveness of this exercise for your goals. Because of this flexibility the step-up can be used as a warmup, conditioning or strength training exercise.

Dumbbell step-up
As per the bodyweight step-up, performed whilst holding a dumbbell in each hand.

Barbell step-up
As per the bodyweight step-up, performed whilst holding a barbell across the shoulders in the same manner as for a back squat.

Step-ups wearing a weight vest
As per the bodyweight step-up, performed whilst wearing a weight-vest (such as the V-Max).

Sri ChinmoyFormer East Bengalese marathon runner Sri Chinmoy switched to weight-lifting in the mid 1980s (when he was in his 50s); setting a personal record for Step-ups done whilst wearing a 50lb weight vest by regularly performing 100 in 1996 (aged 65). Once again, the usual rules of rep ranges and breaks apply.

Inspired by Chinmoy's effort, the slightly more spritely Ashrita Furman (6) completed 2,574 step-ups (bodyweight only) onto a 15" bench in one hour, later that same year.

George F. Jowett - SttB Articles

George F. JowettThe chance discovery of an anvil today (together with a coil of rope and a few hefty logs - perfect) reminded me of an image I came across a while ago - of the great English strongman, George F. Jowett.


George Fiursdale (sometimes Finsdale) Jowett was born in Bradford, Yorkshire on Dec 23, 1891. As a child he was taken by his uncle to see the great Eugen Sandow; an event which cemented his interest in physical culture. In 1910 he emigrated to Canada and quickly became known as a weightlifting pioneer there, forming the American Continental Weight Lifters' Association. By the 1920s he was considered by many to be the Father of American Bodybuilding.

Jowett was known not only for total body strength (he had a fascination with lifting heavy, odd-shaped objects including anvils, ploughs and barrels), but also for his incredible grip power. Later in his career he was known as the 'Young Hackenschmidt' as he worked his way up to World Wrist Wrestling Champion.

He went on to write many books and magazines (some of which are listed below), including many published by his own firm, The Jowett Institute of Physical Culture. Jowett passed away in 1969, aged 78.

George F. Jowett - Test articles

George F. JowettThe chance discovery of an anvil today (together with a coil of rope and a few hefty logs - perfect) reminded me of an image I came across a while ago - of the great English strongman, George F. Jowett.

George Fiursdale (sometimes Finsdale) Jowett was born in Bradford, Yorkshire on Dec 23, 1891. As a child he was taken by his uncle to see the great Eugen Sandow; an event which cemented his interest in physical culture. In 1910 he emigrated to Canada and quickly became known as a weightlifting pioneer there, forming the American Continental Weight Lifters' Association. By the 1920s he was considered by many to be the Father of American Bodybuilding.

Jowett was known not only for total body strength (he had a fascination with lifting heavy, odd-shaped objects including anvils, ploughs and barrels), but also for his incredible grip power. Later in his career he was known as the 'Young Hackenschmidt' as he worked his way up to World Wrist Wrestling Champion.

He went on to write many books and magazines (some of which are listed below), including many published by his own firm, The Jowett Institute of Physical Culture. Jowett passed away in 1969, aged 78.

Books by George F. Jowett
The World's Weight Lifting Rules and Records (1925)
The Key to Might and Muscle (1926)
The Jowett Institute Course (1927) - a 12 lesson mail-order physical culture course
The Strongest Man that Ever Lived (1927)
Man Power: Making Yourself Superfit (1928)
Strong Man Stunts Made Easy! (1930)
Molding a Mighty Grip (1930)
Molding a Mighty Arm (1930)
Molding a Mighty Back (1931)
Molding a Mighty Chest (1938)
Molding Mighty Legs (1938)
Progressive Barbell Training (1938)
The Atlas of Anatomy (1938)
The Science of Exercise Specialization (1938)
Health and Development of the Abdomen (1938)
Advanced Barbell Training (1938)

In addition to these books he wrote numerous articles for magazines, and mail-order courses.

Sources
The Original Dinosaur, George Finsdale Jowett - by Lee Morrison

Biography of George F. Jowett - by Kathleen Lawry (Jowett's Great Great Niece)

Image from ClassicBodybuilders.com

George F. Jowett bookChristian Thibaudeu laments the serious attention paid to shoulder development by bodybuilders in previous decades, and resurrects several great exercises - including a superb creation from the legendary Vince Gironda - that are well worth considering. If you identify with the description of Larry Scott as being 'shaped like a traffic cone', read on.

If the article starts you thinking about Ring Training and performing an Iron Cross, Coach Sommer wrote an excellent article last year on The Iron Cross for Bodybuilders - Simulated Gymnastics Training with Weights.

When it comes to looking after your shoulder health, you could do a lot worse than read Eric Cressey's Shoulder Savers article series (part I, part II) on T-Nation. Definitely a keeper.

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