Heavy Development Via Dumbbells - By Jim Duggan

The February 1983 issue of Muscular Development magazine is a memorable issue for me.  Not because there were any fantastic articles or features that stick out.  In fact, looking at the cover, there is little reason to believe that this particular edition would stand out in anybody’s memory.  When this issue first came out, I was only 18 years old.  I was still more than two years from my first powerlifting contest.  In fact, I hadn’t even joined Bruno’s Health Club yet!  The only reason for picking up this issue at the time was the fact that the results from the 1982 World Powerlifting Championships were published.  

     It wasn’t until I looked at the Table of Contents that the true value of this issue became known.  And since I like to look back and peruse back-issues of my magazine collection, the contents of this magazine resonate even more today, more than forty-two years later.  And even though a lot of time has passed, the information contained therein is as valuable today as it was during the early 1980s.

     Workout Repetition Levels, Heaves ( a Deadlift assistance movement which is a mix between shrugs and upright rows), Hercules Hints ( a regular feature), Mail from Muscledom ( another feature), and, of course, John Grimek’s monthly feature Your Training Problems Answered.  As an aspiring powerlifter, as well as a relatively new trainee, I devoured all the articles that related to the lifting of heavy weights.  Bodybuilding did not appeal to me back then, just as it does not appeal to me today.  But getting stronger was, is, and always will be a goal for me.  And I suspect that there are many like me who wholeheartedly agree.  At least I hope so.

     I’m going to discuss an article written by Bob Hoffman, “Heavy Development Via Heavy Dumbbells.”  Through the benefit of hindsight, I am aware that Mr. Hoffman, at this particular time, was in declining health.  The fact that his contributions to the magazine were diminished due to age and health issues, doesn’t change the fact that, at the time I, like many other readers, believed that the Father of World Weightlifting was still going strong.  Even today, knowing that Bob was not long for the world when he wrote the article, doesn’t change the fact that the information contained in the article would benefit anyone who desires to build strength.  And even though many of the ideas he presented have been discussed by many authors over the years, it never hurts to go back to the basics.  And it doesn’t get any more basic than heavy dumbbells.  And, as an added bonus, on the very last page of the magazine, John Grimek mentions the importance of dumbbell training in his Training Problems column.  So let’s go back and review what the Father of World Weightlifting and the Monarch of Muslcedom have to say.

     To begin with, while many people firmly believe that the barbell is “the only vehicle to exceptional muscle size and power,” many lifters disregard the capabilities of dumbbells.  Naturally, if you are an Olympic weightlifter or powerlifter, you must devote a lot of time and energy training on the competitive lifts.  So much so that the lifts are- or should be- the staples of any competitive lifter’s routine.  But dumbbells have a definite place in the program of any lifter seeking to increase his/her strength.  To ignore the benefits of dumbbells would prevent lifters from reaching their potential.  “Dumbbells definitely impart the brute body strength that strongmen seek.”

     There is one popular reason why many lifters do not utilize dumbbells, and Mr. Hoffman hits the nail on the head:  “The ponderously awkward nature of heavy dumbbell training has turned many trainees.”  Naturally, this statement has been proven time and again over the years.  Since each arm is forced to deal with individual resistance, thereby requiring balance, control, and coordination, the difficulty of lifting heavy dumbbells is increased substantially.  However, as I would subsequently learn form Dr. Ken, that which makes the movement more difficult will make the lifter stronger, and that increase in strength will translate to success on the lifting platform, the football field, or whatever your strength endeavor may be.

     There are other advantages to using heavy dumbbells.  One is greater range of motion which “automatically imparts a greater degree of joint flexibility and muscle development.”  An obvious example would be the bench press.  “Bench pressing with dumbbells allows the weights to be lowered below chest level , thereby activating the deltoids, pectorals, and triceps more completely.”  This increased range of motion would also assist a lifter who has a sticking point just above the chest.  

     “Dumbbells offer a refreshing diversity from conventional barbell workouts.  This change of pace prevents both physical and mental staleness by working the exercised muscles from entirely new angles.”  I can personally attest to this fact.  I have used dumbbells consistently over the years.  When I was competing, I would utilize dumbbells during the “off-season” for the purpose of building strength while at the same time taking a break from heavy bench presses, and barbell deadlifts.  

     There is a scientific reason for incorporating dumbbells into your training.  “The synergistic and stabilizing structures are more thoroughly solidified by dumbbell exercise, thus offering a great hedge against serious injury to very complex joint assemblies like the shoulder.”  To put it in more basic terms, dumbbells allow you to stimulate the muscles in a way that a barbell may be limited.  

     “The physiological bonanza that can be derived from dumbbell work has convinced many major college and pro athletic teams to explore this form of training.”  Remember, that this article was originally written in 1983.  At that time, there were still coaches who were vehemently against their athletes engaging in any form of weight-training.  Luckily, players and coaches have seen the light and embraced the idea of progressive resistance training for their athletes.  

     “While nothing can supplant the basic barbell when it comes to might and muscle in the powerful hip and thigh regions, dumbbell can definitely promote raw, overall body power, especially in the back, arms, and shoulders.  Just about any exercise that can be performed with a barbell can be done effectively with dumbbells.”

     One last word about dumbbells is offered by none other than John Grimek, in his Training Problems column.  He was answering a reader’s question about the efficacy of certain machines.  Now, as I mentioned before, this article was from 1983.  The quality of machines has increased exponentially since then.  Hammer Strength, Nautilus Med-X, Southern Exercise to name just a few of the companies that produce great machines.  But back in the early 1980s, there simply wasn’t much from which to choose.  But when asked about using machines, Mr. Grimek responded by stating:  “It is a purely personal preference but on the whole I employ dumbbells.  I get more exercise from them, and I don’t have to use as much weight.  They provide complete movements without any restrictions and one can put as much effort and concentration into training as he likes.”

     It’s hard to argue against John Grimek when it comes to training. So why not take his advice, as well as that of Bob Hoffman, and give heavy dumbbell training a try?

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Abbreviated Training: Bradley Steiner Style - By Jim Duggan

The subject of training duration, specifically the concept of abbreviated training, is very popular today.  Whether your source of training information is social media, YouTube videos, online magazines, or the ubiquitous “gym experts,” at some point every reader has been exposed to some form of abbreviated training.  In the past, I have written about that very subject via www.naturalstrength.com, and also through the pages of Hardgainer 2.0.  My personal experience with abbreviated training began at Iron Island Gym in the early 1990s.  Training with the likes of Dr. Ken and Drew Israel, and later “Maximum” Bob Whelan,  opened my eyes to a completely different style of training to which I was accustomed at the time.  

     In addition to my personal experience with high-intensity training, I was introduced to Hardgainer magazine by Dr. Ken.  After a particularly brutal workout with Drew Israel, I happened to be at the front desk at Iron Island when Dr. Ken showed up and gave me about ten back-issues of Hardgainer magazine.  Just as when he gave me a couple dozen old issues of The Steel Tip, I didn’t ask for the magazines.  He simply gave them to me out of the generosity of his nature.  

     Since I am a very avid reader, especially when it comes to training information or anything related to getting stronger, I devoured those magazines in no time at all.  At the time, I had never heard of Hardgainer, but after reading through the issues at my disposal, I instantly became hooked, and sent a check to Stuart McRobert for a subscription.  Perhaps it was the quality of the authors who wrote for this publication that made such an impact on me.  In addition to Dr. Ken, there was Bob Whelan, Dick Conner, Brooks Kubik, and Stuart himself.  With a roster of strength authors such as those I just listed, you simply can’t go wrong.  Throw in Brad Steiner, and you have a literal “who’s who” of the best strength writers ever to grace the pages of ANY strength publication.

     Switching from a routine that consisted primarily of training for the powerlifts for multiple low-rep sets of heavy weights to a program that emphasized full-body workouts with maximum effort and intensity.  Workouts so brutal that two full-body workouts ( so-called split routines were now a thing of the past) per week were more than adequate.

     Admittedly, it was not easy to give up my old routine, but when I discovered that you can build incredible strength by lifting twice per week, I was quickly convinced of the efficacy of such training.  Imagine not having to go to the gym five days per week!  And still being able to build strength and power!

     A couple months ago, I wrote an article that featured a column written by Bradley Steiner in the May 1980 edition of Ironman Magazine.  I will not go into the merits of Peary Rader’s Ironman.  Anyone who knows me, or has read any of my articles, realize that his magazine was probably my favorite source of quality training articles.  I’ve often stated that quality information never goes out of style, and if you have had the pleasure of reading Ironman issues from 1936 to 1986, I think you’ll agree that Mr. Rader was in a class all by himself.

     The original column was a question and answer type of article, with the first questions being devoted to joining a gym and the dangers of steroids.  Again, for those who have read my articles, my thoughts on commercial gyms and steroids are pretty clear.  Most modern commercial gyms are a joke.  Pumpers, posers, “influencers,” and toners are the mainstays of most commercial training facilities.  Certainly not the best environment in which to build strength and health.  As for steroids, and other PEDs, my opinions are equally clear.  Steroids, and other drugs,  have no place in the development of natural strength and vigorous good health.  Stay away from the steroid-bloated druggies.  Don’t support them by purchasing their books or merchandise, or “liking” their videos.  Simply put, just say “NO.”

     Getting back to Mr. Steiner’s column, and the subject of abbreviated training, the final question of that particular issue is as follows:  “How much time is required for a man to train?”

     His initial response is so spot-on that I will repeat it word-for-word:

“I don’t know anyone who cannot achieve a good all-around workout in an hour and a half.  And I would set for anyone two hours as the cut-off point for any training session.  More is just too much.”

     Remember that this advice was initially given 45  years ago!  This was the time when the top bodybuilders were spending hours upon hours in the gym performing marathon workouts five or six days per week.  Endless pumping sessions devoted to “bodypart” training was the way just about all of the top bodybuilders of the day recommended.  

     I will again quote directly from Mr. Steiner:  “Modern bodybuilders labor under the delusion that by training for ‘pump,’ per se, they will attain maximum muscular size.  Tain’t so!”

     We’ve all witnessed “pumpers” in the gym.  Two or three sets of any one exercise is more than enough to build size and strength.  Of course, those few sets must be done correctly, and by that I mean that  one must utilize heavy weights while also using strict form.  No cheating!  So, if you are Bench Pressing, each rep must be done in a controlled manner, feet on the floor, pause on the chest, even extension on each rep.  If you are performing a barbell curl, each rep must be done with no swinging.  In other words, avoid poor exercise form at all costs, even if it means lowering your poundages.  And I would also add that if you are training alone, ALWAYS Squat and Bench Press inside a power rack with the pins set to catch the weight at the bottom of each movement.  Always practice safe habits.

     A little later in the article, Mr. Steiner advises against the use of so-called “split routines.”  I vividly remember Dr. Ken talking about the fallacy of “bodypart” training.  When you sit down and eat, are you eating just for your arms?  Or your chest?  When you go to sleep, is your lower back the only area that is resting? Just as ridiculous the idea of eating for a specific bodypart is, the same goes for training specific parts on certain days?  

     The vast majority of people who lift would be surprised at how effective their training would be if they would do two, or at most three, workouts per week.  Adequate rest and recuperation is vitally important.  It is especially important for drug-free lifters and also for those who are getting up there in years.  I have had this discussion with my fried Steve Weiner many times.  We are both now in our 60s, and still lifting hard and heavy.  But the important thing is that we are both training smarter.  Rarely do either of us lift heavy more than twice per week.  We make a point of giving ourselves adequate rest between workouts, and most importantly, we listen to our bodies.  If we are scheduled to lift on Thursday, but if for some reason we feel that we are not sufficiently recovered from our last workout, we will wait another day.  “Live to fight another day” is a useful adage for older, drug-free lifters.  But smart training should not only be limited to those above a certain age. All trainees should listen to their bodies, and do their very best to avoid overtraining.  I realize that this is sometimes easier said than done, but it is the best way to assure making consistent gains.  

     I was in my late twenties when I joined Iron Island and learned about the benefits of abbreviated training.  At the time, I had been working out for over ten years, and competing for about six.  I have always said that I was extremely fortunate to be able to train at Iron Island and meet Dr. Ken.  It was through him that I not only was exposed to an extremely effective form of training, but I also had the benefit of meeting people and discovering means of information that have had a profound influence on my training over the years.  As I am writing this article, it is April 2025.  Forty five years after Brad Steiner’s original article appeared in Ironman magazine.  More significantly, it is six years since Dr. Ken passed away.  I would like to conclude this article by acknowledging his many contributions to the sport of strength, and the countless persons he influenced over the years.  May he and Brad Steiner continue to Rest in Peace and Strength.

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Dumbbells and Sandbags - By Jim Duggan

During the years that I trained at Iron Island Gym, one of the more interesting things about the gym was the fact that new equipment was always coming into the facility.  Many of us who lifted there got used to the fact that every few weeks, there were new pieces of equipment on the gym floor.  I’m sure that, given Dr. Ken’s reputation and expertise, companies would seek his opinions on new items being developed.  Various benches, racks, machines, and specialty bars would always seem to “appear” in the gym.  Ironmind, Sorinex, Kell, Southern Exercise, to name just a few manufacturers, were always well represented on the floor of Iron Island.  And I can safely say that the members of the gym were only too happy to give their equipment a try.  

     One day, all of the black York plates that had been such a mainstay of the place had been replaced by the now famous ( and much sought after! ) purple Iron Island custom plates.  Another time, the dozens of Hammer Strength machines that had been there from day one, had been completely replaced by similar machines made by Nautilus ( the rumor at the time was that Dr. Ken had had some sort of falling out with Hammer Strength, so he simply changed the entire gym!).  

     In any event, whatever the reason, we had to “be on our toes” at Iron Island.  You never wanted to get too accustomed to one particular machine since, it could be replaced the next time you showed up at the gym.  On the other hand, you could always count on being on cutting edge of new equipment.  If a new heavy duty bar came out, you just knew that you didn’t have to wait for a review in Powerlifting USA magazine to find out about it.  The bar in question would be in the gym ready to use.  I remember one year, a special cobalt bar that was manufactured in California ( I think it was from Mav-Rik), had just arrived. I mean Dr. Ken and Ralph had literally just unpacked it and placed it on one of the lifting platforms!  I just happened to be there, and as luck would have it, I planned on doing Deadlifts that afternoon.  Naturally, Dr. Ken suggested that I try it out and I did.  And, not surprisingly, it was a great bar, and I really liked the feel of it.  So much so that, whenever I did high-rep Deadlifts, I would always use the cobalt bar.  

     I think that having new equipment is a good thing.  At Bruno’s, we trained on the same equipment that had been there from the beginning.  Larry didn’t have the means of getting equipment on consignment, or overhauling everything on a whim.  Plus, he felt strongly that the stuff he purchased from York was good enough to last a lifetime. The only exception to this was back in 1984 when Larry purchased a couple of the York Power Bars, which were new at the time.  

     In fairness to Larry, back in the early 1980s, the equipment that was being made simply was just not that good.  A lot of it was not very well built, and was not able to withstand being used ( and abused ) by lifters.  And the machines back then were nothing at all like the stuff later developed  by Nautilus, Hammer Strength, and others.  

     Flash forward to today.  Bruno’s Health Club, Iron Island Gym, and other “lifting gyms” are long gone.  Most commercial gyms, as I have often lamented, are a joke.  Serious lifting has taken a backseat to taking pictures and videos to be posted on social media.  Lifters have been replaced by “influencers” who, upon casual glance, look as if they have never lifted heavy in their lives.  Even when someone does actually perform a Squat or Bench Press, their form is usually so atrocious that they cannot be taken seriously ( except, of course, by other posers and attention seekers).  And if, by chance, you do encounter a gym where serious lifting is taking place, you are likely to encounter a bunch of steroid users.  In other words, you just can’t win.

     Unless, of course, you are fortunate enough to be able to train at home.  Home gyms gained popularity during the Covid lockdown.  And many people who started training at home during that time are still going strong being cellar dwellers, garage gorillas, or whatever term you wish to apply to that special breed who get it done at home, on their own, with no fanfare and, luckily, none of the drama of training in public.

     I’ve written about my home workouts in the past.  Not having to deal with a commercial gym has been a blessing.  Having my own equipment has made my training easier, enjoyable, and productive.  What more can one ask for when it comes to your workouts?

     About six months ago, I started to incorporate sandbags in my training.  It was actually at the suggestion of my friend Steve Weiner that I purchased my first sandbag.  Like most things in life – and lifting- one thing leads to another and in no time I had several sandbags of various sizes.  The advantages of using heavy sandbags are well documented in numerous articles, and I am not going to attempt to take any credit for discovering sandbag training.  It has been around for a long time, and I was simply wise enough to keep an open mind and give it a try.  I think an extremely important quality to have as an older lifter is to be open to changes and new ideas.  This is actually important to lifters of any age, but I think it requires some measure of maturity to actually be able to change one’s lifting habits.  As Apollo Creed said to Rocky Balboa in Rocky III, “ It takes a helluva man to change.”

     Another new piece of equipment that I have recently acquired can hardly be described as new at all:  Heavy Dumbbells.  I’ve always believed in the benefits of using heavy DBs in any productive training program.  Over the years, I have acquired a complete set of York “roundheads” to go along with various plate-loaded, and thick-handled dumbbells.  But the dumbbells that I have recently acquired are another story.

     A couple months ago, my friend Tim Culver offered for sale a bunch of heavy dumbbells that he had acquired. Over the years, I have purchased many items from Tim.  He is a good man, as well as the biggest fan of Bruno Sammartino  that I have ever known.  Just being a diehard Bruno fan is enough, but Tim is also someone who I am proud to call a friend. And when I inquired about purchasing a pair of the DBs, he was only too happy to facilitate the process.

      These dumbbells were originally from the training facility of the Baltimore Ravens.  Naturally, since they were designed for a professional football team, they are heavy duty and durable. I ordered a pair of dumbbells that weighed 152.5 Lbs each.  Not the heaviest DBs around, but here’s the catch:  They have a 1-3/4” handle to make these thing absolute beasts to try to lift.  Back in the day at Iron Island, Dr. Ken had 200 Lb. DBs, but they had normal size handles, so they were not difficult to lift.  But these “Raven” dumbbells- with their 1-3/4” handles- were another story entirely.

    When the DBs arrived, it was hard enough to just get them off the truck.  Naturally, I had to try to lift them right away, and let me tell you that these things truly are BEASTS!  They are not for playing games.  So, I finally planned to use them in an actual workout.  After doing several sets of Good Mornings, I decided that I would try to tackle the dumbbells as a “finisher.”  I quickly realizes that these things will require a lot of work on my part to make them a finisher.  I was only able to get three reps with each one!  I plan on incorporating them- along with my sandbags- into my workout routine.

     You’re never too old, or too experienced to try new things or accept new challenges.  Whether it’s a heavy pair of dumbbells, or a new training regimen, if you keep an open mind, and put in the requisite effort and progression, then you can continue to make gains.

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More From Bradley Steiner - By Jim Duggan

It should come as no surprise that I am a big fan of the writing of Bradley J. Steiner.  Over the years, there have been many outstanding “strength writers,” but even amongst the great Iron Game writers of all time, Mr. Steiner stood out as someone who was truly inspirational.  I have several of his books, and I would encourage anyone who is interested in increasing his/her knowledge about getting stronger to read his books.  And if you can get your hands on some old Ironman magazines, then you will be able to benefit from his many articles.

     For many years, he had a monthly column devoted to answering questions submitted from Ironman readers.  These classic columns provide a wealth of information that would benefit both experienced lifters, as well as those new to the sport.  The wisdom he disseminated each month is timeless, and much more useful than anything you’ll find among today’s “influencers,” and internet “experts.”  

     The May 1980 edition of Ironman, like just about every other issue of this great publication, had several informative articles, as well as the usual contest coverage, interesting features, and other interesting tidbits offered by Peary Rader.  But while looking through this vintage issue, it was Bradley Steiner’s Question Box on page 36 that caught my eye.  While there may have only been three questions, they were each significant since they are questions that are still being asked by trainees today, nearly forty-five years later.

     The first question was “Does one need to join a health club or gym in order to develop an outstanding physique and great strength?”

     How many aspiring lifters ask themselves that very question today?  The answer that Mr. Steiner provided in 1980 is the same response to anyone asking that question in 2025.  “One of the greatest mistakes that aspiring trainees make is to believe that, by joining a gym or health club, they are ‘guaranteed’ a good physique or lifting success!”  

     Not withstanding the fact that there are NO guarantees when it comes to training, an aspiring lifter should never be led to believe that by simply enrolling in a gym that they have found the golden ticket to strength and health.  If you don’t make it to the gym on a consistent basis, then you will not make gains, of course.  If you don’t train hard, and progressively then you will not get stronger.  

     And, of course, most commercial gyms today are a complete joke.  The atmosphere in most of these places is not one where one can be inspired to train hard.  Most people who train in a commercial gym are more interested in taking selfies, or making videos of themselves doing baby exercises and then sharing them on social media.  And forget about the “personal trainers” who work at these places.  Most, if not all, of them are nothing but cheerleaders and rep-counters.  

     Mr. Steiner goes on to say that he had never trained in a commercial gym.  And he goes on to support his position by stating that home training is more private.  It permits exclusive use of available equipment ( you don’t have to wait for your bench or squat rack to open up), and it allows you much greater opportunity for concentration and intensive mental focusing upon the workout.  “This is much more important than chrome-plated equipment, by the way.”  Truer words were never spoken!  

     You also save money lifting at home, in addition to the time saved from having to travel to and from the gym.  And he makes a very salient point considering the current state of today’s commercial gyms:  “Lifting at home keeps you away from some who pass out poor training advice that might confuse you.”  Who wants to be around the yo-yos in most gyms today?

     There are, of course, exceptions to training alone.  If you are engaged in heavy training and are doing Bench Presses and/or Squats, then you MUST utilize spotters, or train inside a power rack with safety pins inserted to prevent the bar from crashing down on you.  NEVER bench press or squat alone.  Safety must always be paramount in any heavy training program.

     Another note about training alone.  There are some people who insist on training in a “group environment.”  While it may be fashionable to lift with a group ( Gym Bros Rule!), take a moment to think about something.  If you plan on entering a powerlifting or weightlifting contest, when your name is called and you step onto the platform and approach the loaded bar, you will be there by yourself.  Nobody is going to help you lift that heavy weight.  Your retinue of friends and gym bros will be of no help.  And if you think that “psyching yourself up” will make a difference, just remember that emotion will only take you so far.  At some point it will boil down to your strength against the weight.  I always think back to the words of the great David Rigert:  “Timidity is a great disadvantage in heavy athletics.  When you are alone with a great weight you must be very, very brave.  Many men are brave when they are with other men, but timid when alone.”  So, if you are contemplating entering a lifting contest, you might as well as get used to attacking heavy weights by yourself, without the comfort of having a gym full of screaming supporters and cheerleaders.

     The second question that was posed to Mr. Steiner is a very simple one to answer:  “At what point in my training should I start using steroids?”  It’s not hard to imagine what Mr. Steiner’s response would be to that inquiry.  I think anyone reading this article would have the same answer.  But I will quote him directly.

     “The use of any drugs whatsoever to assist in the development of muscle, strength, and/or athletic ability is the curse of modern physical training. Under no circumstances should anyone ever use drugs to ‘help’ his development.  Steroids are a threat to health and may even cause premature death for users.”

     Back in the 1980s it was common for lifters and bodybuilders to use steroids.  I’d like to say that today- 45 years later- steroids are no longer an issue in the world of strength.  But, unfortunately, steroids, PEDs, “gear,” or whatever euphemism you want to use, are still here.  And don’t talk about testing because most organizational testing is a joke.  If you’re fortunate enough to be able to train in an environment devoid of any drug use ( or the tolerance of such use) then consider yourself lucky.  

     “Most of the top men use drugs to boost gains.  I submit that this is indicative of a generally sick and perverse trend in the physical culture field, and sensible persons will counter it.  We must bring bodybuilding back to the position of being a healthful art- not a ridiculous farce!”  

     “Don’t use drugs at all, no matter what anyone tells you.  Better to develop with training, good food, rest, and a healthy attitude, and keep what you develop until the end of your years.”

     Sound advice from a legendary strength writer that is just as relevant today as it was forty-five years ago.  In a future article, I will cover the third question from this column which pertains to workout duration and touches the subject of abbreviated training.  Something that is directly related to natural training and drug-free lifting.

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2025: Looking Back and Looking Ahead - By Jim Duggan

Traditionally, January is a time of reflection, as well as looking forward to the year ahead.  New Year’s resolutions are as much a part of the holiday as watching the ball drop at Times Square, and not surprisingly, many people make resolutions about getting in shape, losing weight, and working out more.  Unfortunately, many resolutions fall by the wayside by the middle of January.  

     As I write this article, it is only January 10th, but I would not be at all surprised if many of the commercial gyms- which a week ago were brimming with activity- are becoming deserted.  New Year’s resolutions, and the subsequent breaking of those resolutions, go hand-in-hand.  So, if you’re unlucky enough to have to train in a commercial gym, take heart.  That power rack you were hoping to use, or those machines you want to try will no longer have a line of people waiting to use them.  

     I’ve made mention of the phenomenon of the “Resolutioners,” that familiar breed of person who is a cross between a “pumper,” and a “toner” who invade gyms and health clubs throughout the land.  For the better part of the last year, they haven’t lifted anything heavier than a fork.  Like locusts, or gypsy moths, their arrival is expected, their presence annoying, and their departure can’t come soon enough. But every once in a while, you may find one who actually makes it until February before giving up their exercise goals.  So, if you’re dealing with the resolutioners, be patient for a little longer.  

     What about those who are actually serious about working out more?  The ones who actually have a goal, and a systematic plan for achieving that goal.  The person who has the discipline to put in the work to achieve their goals, as well as having the mental toughness to realize that, even if they have a bad day or two, they will not give up on their goal, no matter how tough it may get. The one’s will make sacrifices in order to get their workouts in, and will have the self-control to say no to a hot fudge sundae, if their goal is to lose a few pounds.

     For those of us who are lucky enough to “hoist the steel,” goals are something to which we are not only accustomed, we actually look forward to achieving things.  And believe me, we ARE very lucky to be able to lift weights.  Once you reach a certain age, you will come to understand that being able to lift weights two or three times per week is something for which to be grateful.  And as such, it is something not to be taken for granted.  

     As I look back on last year, I was very happy to have reached certain goas which I had set.  During the Spring, I was able to do a Trap Bar Deadlift of 525 Lbs on my thick-handled trap bar.  Like all of my deadlifts, it was done without straps, belt, or wraps.  And definitely no raised handles! ( Raised handles are a pet peeve of mine!).  The ease with which I did has inspired me to believe that I can move the poundage up and look forward to bigger and better things this year.  

     I was also able to accomplish my annual Birthday Challenge in July, and as always, I plan on doing something similar this year to celebrate my 61st trip around the Sun.  More on that in six months.  I’ve also purchased various size sandbags which I plan on incorporating into my training this year.  This is something new, and I look forward to seeing what dedicated sandbag training can accomplish. I also recently purchased a Titan Yukon Bar.  It’s an awesome bar, and I look forward to using it for various movements.  I think it’s vitally important to always have new goals, no matter how old you are, or how long you have been “in the game.”

     Last month, just after Christmas, Bruno’s Barbarians held their annual reunion dinner.  As always, it was held at Domenico’s restaurant, in Levittown, Long Island.  I’ve mentioned in previous articles that Domenico’s, in addition to being one of the very best Italian restaurants on Long Island, was the site of many post-contest dinners for the members of Bruno’s Health Club.  Since it was only a few blocks away from the gym, it was the perfect location to gather after a contest.  Nowadays, it’s a great place to reminisce.  All of us are in our sixties now, but we are still “breathing defiance” ( as Carl Linich would say).  

     Unfortunately, as I had detailed in last month’s article, one of the Barbarians, Tom Tedesco, died suddenly at the age of 69.  Tommy was a legendary lifter for many years, and while he was missed at Domenico’s, his presence was definitely felt.  But memories are not Tommy’s only contribution to Bruno’s.  He left behind something more tangible:  As I look through my photo gallery of 2024, one of the very last pictures that I saved was from a text that Tommy had shared with us.  It was his final workout session of 2023, which he had posted a year ago, on New Year’s Eve.  The exercises were not your typical “pumping” movements, but rather five or six exercises that combined push/pull movements with isometrics and various holds.  It’s definitely a routine that can be used to build overall body strength.  

1.  Isometric Three-Stage Snatch Pull

          Lift to Knees, hold 5-7 seconds

          Move to Power Position, hold

          Move to Full Extension, Shrug, Hold, Drop

2.    Hack Squat ( Bar on Floor Behind Legs)  5 Sets of 3

3.    Barbell Row  5 Sets of 5

4.    Overhead DB Holds, One-Arm, 5-7 seconds each

5.    Ab Pulldowns with Rope  5 Sets of 7

6.    Push-Ups Off Bench  5 Sets of 3

         For those who believe in the value of abbreviated training, this routine is a perfect way to incorporate olympic lifting movements into your training.  Sort of the best of both worlds.  And while there may be some YouTube warriors who like to claim to be Olympic lifters, Tommy was the real deal.  Anyone who can compete for decades in legitimate, sanctioned contests, and maintain a high level of excellence into his late sixties is someone worth following.  And the best part of this workout is that you don’t have to be skilled in Olympic lifting in order to benefit from it.  The movements are simple, yet effective.  And while you won’t pump up your arms, blast your lats, or blitz your thighs, you will definitely get stronger.

     If you want to try something new for 2025, whether it be for the short-term, or if it’s something that you want to do over the course of the entire year, Tommy’s routine will work, if you push the poundages.  And since this workout is relatively brief, you can incorporate Squats or Deadlifts on your second lifting day of the week, while still allowing for adequate recuperation.  The only downside, if there is one, is that for most people, you will have to have access to an Olympic bar and pulley set up, which means a commercial gym, unless you have a really good home gym set up.  But don’t fret about going to the gym.  As I said before, there’s a good chance that the gyms should be relatively empty soon.  And if it’s still crowded now, just give it a couple more weeks, and then the Resolutioners will have all disappeared!

Happy New Year!

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Layoff ... Not Lay Around - By Burt Gam

Greetings and Happy Holidays to all. And best of health in the coming year.

I have been away for awhile and felt a bit inspired with the upcoming new year upon us. My current personal  situation in my life has required me to take a break from training. Family/medical issues, but really I usually take a 10-15 day layoff from weight training at the end of each calender year regardless. So I thought it might be an appropriate time to get back into the game with the topic of periodic layoffs, why they are important, and lastly some appropriate physical activities to engage in while getting some much needed rest from weight training for the body to heal and rejuvinate itself.

To start, I believe it is important to note that this is not to imply that taking periodic breaks from heavy training means turning into a "couch potato". What it means is sometimes it is beneficial to redirect one's energy with other physical activities while you plan either your next cycle of training, or lay out your training plan and goals you wish to achieve during the next calender year.

First off, it likely is beneficial to take short rest breaks several times a year. Whether it be in 8,10, or 12 week cycles. Obviously doing the math, the shorter the cycles the more frequent the rest breaks become. As I get older, I am finding that 8-10 week cycles allow my body to recuperate better than pushing it to 12 weeks. The joints and tendon issues seem to resolve themselves better, and the mind is refreshed because your CNS needs a break as well. 

When I was younger, I generally trained pretty much all year but in retrospect, probably not the best choice being older and wiser now. The chances of injury likely increase when you continuously push the heavy weights without rest breaks. Progress is halted, symptoms of insomnia, elevated blood pressure and heartbeat are some of the signs that it is time to take some much needed time off.

On the topic of substitute physical activities, the options are as varied as your interests. I usually like to spend my time working generally on some limiting factors which are somewhat neglected like aerobic activities and stretching. I love to do laps in the pool and use styrafoam dumbells for resistance to build cardiovascular and muscular endurance. Mobility work is extremely effective in water. Range of motion and heart health, aside from being important for overall health, can actually benefit your weight training when you restart your program. The heart pumps the blood and nutrients to your muscles and body, clears out the chemical by-products in the blood produced by training. Swimming in particular is excellent for giving the lats, delts, triceps, and the often neglected rotator cuff muscles a thorough workout. Very therapeutic. And benefits of mobility work in the pool will carry over as well. But anything you enjoy, jogging, biking, hiking with a back pack, rowing/kayaking/ canoeing, running sprints, stretching/yoga/pilates, martial arts/sparring....Almost endless choices!

At the end of your rest period you will be physically and mentally prepared to jump back into action with your training with renewed vigor!
On a related topic, catching up on much needed sleep and dietary adjustments can be done to support your training which are vitally important for continued gains. Weight training is our joy and our passion. Good overall health is our goal. God Bless and happy training 2025!

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Heavy Training Is A Must - By Jim Duggan

Some of my favorite vintage magazines are the Ironman magazines from the Peary Rader years.  When I say “vintage,” I really mean to say “old.”  It’s hard to believe, but Peary Rader stopped putting out Ironman nearly forty years ago.  Thankfully, there are decades worth of back-issues to study, cherish, and learn from.  Yes, you can learn a lot from reading old books and magazines.

     One of my favorite writers from that era is Bradley Steiner.  I’ve written about Mr. Steiner numerous times.  His writing style, his no-nonsense, basic approach to getting stronger transcends the decades.  His strong stance against the use of steroids is something else that has appealed to me over the years.  I was fortunate enough to have trained in an atmosphere at Bruno’s where drug-free lifting was the norm, steroid users were not tolerated, and that hard, heavy work on the basic exercises was the way everyone trained.  Decades later, I am still unalterably against the use of steroids or other PEDs, and I still like to train heavy on the basics.  I can thank Larry “Bruno” Licandro for providing me with a philosophy that has endured over the years.  Of course, there have been others who have provided inspiration through their writings, their actions, and their longevity of strength.  Anyone who still fights the fight, hoists the steel, and does it naturally, and without gimmicks,  has earned a well-deserved right to be proud of their workouts.

     Fifty years ago, the November 1974 issue of Ironman magazine had an article by Mr. Steiner titled “Why Heavy Training Is A Must.”  In many ways, this article was not much different from others that he has written over the years.  But back then, there was a lot of misinformation being disseminated.  Unfortunately, fifty years later, not much has changed.  There is still a lot of bad advice being disguised as training advice, spread by pumper, toners, or steroid-bloated druggies ( sometimes they refer to themselves as “influencers”).   And with the power of social media, they can spread their bad ideas quicker than ever, and to a larger audience.  

     I’m not going to summarize the entire article, but rather just emphasize some of the important points that are made.  As I’ve already mentioned, many of these points have been written about before.  But quality information can not be repeated enough.  

Avoid too much training at any one workout, and avoid too many workouts in any one week.  Of all training advice offered to new trainees, this particular warning is the sine qua  non for drug-free lifters.  How many times have you seen people in the gym training six days per week, in marathon workout sessions,  “training bodyparts,” in an effort to emulate the “champs” featured in the muscle magazines?  And how many times do you see these people fail, due to overtraining, injury, or both? One of the most difficult tasks that a qualified trainer has is convincing people that you can get brutally strong by training twice per week, with each training session lasting not more than 90 minutes.  Some people will eventually learn to “see the light.”  Others will slave away for years, with little or no gains, and nothing to show for their efforts.  

     “Pumping routines do not build muscle or strength.”  It isn’t difficult to see where Mr. Steiner stood when it came to pumping and toning.  I always like to think back to one of Bob Whelan’s old t-shirts, which read:  “No Toning. No Chrome. No Bull. Just the workout of your life!”  Proper weight-training builds by increasing the thickness of the muscle fibers.  Fifty years ago, Mr. Steiner was warning against the foolishness of simply pumping and toning your muscles.  Only hard work will properly build up your muscles and develop lasting strength.  

     Extremely heavy resistance must be used  ultimately by the trainee- if really outstanding development is the goal.  Naturally, heavy training must be built up gradually.  And, of course, your exercises must be done in proper form.  But the main thing is that it does not take too many sets to produce results.  

     He also mentions the importance of constantly adding weight to the bar.  Poundage progression.  This is as basic as it gets.  The whole idea of progressive resistance training is the idea of progression.  Yet, how many times do you see people using the same weights week after week, month after month?  

     It is by no means easy to train heavy.  But the greater effort required by heavy workouts is always rewarded handsomely.  Gains in strength and size are the goal of most trainees, especially when first starting out.  But like anything else in life, nothing good comes easy.  Most successful drug-free lifters have more than paid their dues in the form of heavy workouts on the basics.  Sure, an all-out set of twenty reps in the Squat or Deadlift is not something to look forward to.  If done correctly, you will actually dread the idea of lifting to the point of momentary failure or fatigue.  But the resultant gains in size and strength will more than make up for the temporary discomfort.  

     If you’ve never read any of Bradley Steiner’s books, I encourage you to try to locate some of them.  Or try to obtain some vintage Ironman issues from the 1970s and 1980s.  You will instantly have access to ideas and advice that will serve you for years.  These are the same ideas that have built strong men and women over the years.  Even if you are an experienced lifter, you can still benefit from reading from one of the great Iron Game writers.  And if you are new to weight-training, then you can not get off to a better start than by reading about the value of heavy lifting on the basics.  Countless lifters have reaped the benefits from such training.

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