Abbreviated Training: Another Perspective - By Jim Duggan

A couple months ago, I wrote an article about abbreviated training in which I reviewed an article in an old issue of Ironman magazine, which was originally written by Bradley Steiner.  Over the years, there have been many articles devoted to the concept of abbreviated training, and one thing that I have discovered during that time, is that the authors of these articles read like a “Who’s who” of Iron Game writers.  

     Back in the Summer of 1987, I was in what can best be described as the “off season” of powerlifting.  My most recent contest had been two months earlier, and the next meet which I had my sights on wasn’t until November.  So, with a couple months of “down time,” it was a perfect opportunity to try different things other than just Squat, Bench Press, and Deadlift.

     The July 1987 issue of Muscular Development was an exceptional edition, considering the fact that York’s glory days were past.  Bob Hoffman had died two years earlier, Strength and Health magazine had folded the following Spring.  But Muscular Development was still going strong, and even though there were new names listed on the staff of the magazine, the quality was still, in fact, quite good and very interesting.

     The editor at that time was Jan Dellinger, and anyone with even a remote knowledge of lifting and physical culture would recognize Mr. Dellinger as one of the most knowledgeable figures and gifted authors in the sport.  He had been working for York since the 1970s, but I did not have the pleasure of meeting Jan until I competed in the Bob Hoffman Strength Challenges from 1999- 2001.  Suffice to say that, after having met him, I came to the conclusion that everyone else has: Mr. Dellinger is, in addition to being one of the great figures in Iron Game history, he is also a true gentleman.  

     Anyway, back to the article.  In addition to his editorial, which accurately described the problem with steroids and testing in the sport, he penned a great article devoted to abbreviated training.  The title of the article was “Obtaining The Maximum From The Minimum.”  

    In it, he relates his own experience with abbreviated training, which came about as a matter of necessity, due to his busy schedule as editor of MD, and the inherent tasks that come with putting out a magazine.  Early in the article, he is gracious enough to acknowledge some of the great Iron Game writers who had espoused that sort of training.  Brad Steiner, Dr. Ken Leistner, and Stuart McRobert are all names that should resonate with serious lifters.  

     All though the writers mentioned all have their own theories of abbreviated training, the basic fundamentals were, are, and always will be the same:  Limiting the number of training days, exercises, and number of sets, while at the same time allowing for adequate rest time between workouts.  

     A salient point that he makes is that abbreviated training is “very basic and unglamorous, which makes it tough to get the attention it deserves in a sport that runs on hype and panache.”  Truer words were never spoken.  If you think about it, advising someone to deadlift to failure is definitely NOT glamorous or fancy.  On the other hand, telling someone to bomb and blitz his lats with endless sets which will build “barn-door lats” is the sort of eye-catching advice that has been hyped in the muscle magazines for decades.  

     Speaking of the muscle magazines, the idea of isolation exercises over compound heavy movements has been a mainstay of the “muscle comics” are one of the worst concepts that have been endorsed by the drug-bloated bodybuilders featured in many a magazine.  It’s easy to see how one can mistakenly be steered toward “serious volume abuse.”  Eventually, overtraining, lack of progress, frustration, possible injury will eventually happen if one remains on such a misguided program.  Long time readers of www.naturalstrength.com will recognize that most trainees, especially those who are considered to be hard-gainers, simply would be better off if they would commit themselves to two ( or at the very most three) full body workouts per week.  

     Like many strength writers, Mr. Dellinger advocates the three powerlifts as the core movements of any weight-training program.  These wonderful exercises should be the staples of any quality program.  For a beginner, they are the sine qua non.  They are indispensable for building strength and size.  Naturally, as one becomes more experienced and advanced, he/she can substitute other movements or even add exercises provided that recuperation between workouts is adequate.

     To put it in basic terms, according to Jan, your workouts should be constructed as follows:

Upper Body Push, Upper Body Pull, Major Lower Back Movement, Major Thigh Movement, and an Abdominal Movement.

You can alternate upper body push and pull movements one day, then devote the second training day to your thigh and lower back movements.  And as far as the abdominal training is concerned, one or two sets of sit-ups or leg raises is sufficient.  No need to try and emulate advanced bodybuilders with hundreds of reps.

     One specific movement that Jan recommends is the bent-arm pullover for upper-body development.  It hits just about every upper-body muscle:  chest, lats, front and rear deltoids.  It used to be a very popular exercise “back in the day,” and Jan relates how some members of the old “York Gang” made fantastic gains doing pullovers.  I  remember when I first joined Bruno’s, there were some members there who did pullovers on a regular basis.  They used a barbell, instead of a dumbbell as recommended by Mr. Dellinger, but the basics of the exercise remained the same.  

     I would like to go further and state that if you have access to a pullover machine ( Nautilus, Hammer Strength) then one or two sets a week will build great strength in your upper body.  I first started using a pullover machine at Iron Island.  It was- and is- a great movement provided that you do it in a strict, controlled fashion.  No cheating or momentum!

     I touched on training frequency before, and it’s a good idea to mention it again.  “Working each muscle group too often can lead to a downward spiral even though you are on a condensed routine.”  This is all contingent on how many days of rest you are allowing yourself between workouts.  For most people, it is a matter of personal preference which can only be determined through trial and error and experience.  I’ve mentioned this many times, and it bears repeating:  You know yourself better than anyone else does.  But at the same time, you must be honest with yourself in appraising your recuperative abilities.  Don’t blindly follow the routine of another person, especially if the person in question uses steroids or other PEDs.

    As I mentioned earlier, Jan Dellinger is one of the most knowledgeable and respected figures in the Iron Game.  Any trainee would benefit greatly from his articles.  As I look back at this nearly 40 year old magazine ( where does the time go?), I recognize how lucky I was to be exposed to such great training ideas.

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Training for Strength, Not Trends: A Tactical Athlete’s Smart Approach to Strength - By RJ Hicks, MS, CSCS

Sean wipes the sweat of his brow before he steps under the Pendulum Standing Squat Pro for his third and final paired set of squats followed by pullovers performed on the Medx Pullover. Sean is a police officer who struggles to reach full depth with barbell squats without severely rounding his lower back and therefore chooses to use the Pendulum standing Squat Pro to perform the squat motion. This is a lower body squat (knee-bend) movement that aligns well with his body, causes him no pain, and allows him to constantly increase the weight as he gets stronger every week. This is a go-to A+ exercise for Sean because he can continually train on it to get bigger and stronger, all while keeping his body feeling good in the process.  Sean priorities all A+ exercises over competitive lifts, because his GOAL is to increase his muscular size and strength to reduce his severity of injuries at work and allow him to perform law enforcement tasks in a more efficient manner, not to compete in a strength sport or fitness competition.

Sean squeezes out the eight rep and racks the weight after reaching the goal for the workout. He will move up 5 pounds as he was able to complete all three sets of eight in good form despite the challenging loads used during all three sets. If the rep goal is not reached or it is a real strain to meet the goal, the weight does not move up and he continues to strive to reach the goal. Sean did not have to decrease the loads on each set nor sacrifice his intensity because of the four plus minute built-in rest between each set. Sean rested long enough between the squats and pullovers until he was ready to deliver a hard effort on pullovers and again rested afterwards until he was ready to attack the squats for another set. If we were to cut down some of the rest between the sets, we would have no choice, but to reduce the load each set or drop the target number of reps. One method is not superior over the others as long as all three are trained in a progressive manner. 

After performing squats and pullover Sean moves to the barbell bench press for three all out sets in a descending format of ten, eight, six. He prefers the barbell bench press movement, while I prefer the Medx Chest press. Neither tool is more functional then the other. They both allow you to progressively load the muscles involved in horizontal abduction of the humorous (upper body horizontal push). He pairs this movement with the Hammer Strength Iso Row. He always chooses the Hammer Strength Iso Row movement over the barbell row because he feels it is a safer and more effective way to overload the muscles of the upper back. Sean doesn’t look at free weights and machines as an either-or decision. He understands basic muscle function and decides on which specific exercise is the best for him to use on each major muscle group, regardless of the tool used. He doesn’t get caught up in the functional fitness debates or myths that athletes need to use free weights and older trainees need to use machines, because he understands there is no one exercise that he must use, since he is not competing in a specific strength sport. 

His last paired set consisted of Pulldowns and the nautilus power plus lateral raise for two sets each. The lateral raise is iso-lateral, meaning both arms move independently, just like the Medx pullover and Hammer Strength Iso-Lateral Row.  The advantages to incorporating iso-lateral equipment are you force both limbs to work independently. This can be used to identify strength difference left to right and allow you to isolate un-injured limbs.  We omitted the vertical push for lateral raises and chose to focus more on upper back today, because his next workout incorporates incline, vertical and horizontal pressing. Most weeks he will perform vertical pressing in two different workouts, some workouts he will perform vertical pressing and lateral raises on one day and still perform vertical pressing on the next, it just all depends on how we decide to set up the training. Each week at a minimum we cover the horizontal and vertical push/pull planes of motion for the upper body, squat and hip hinge movement to ensure Sean is strong from top to bottom and front to back.

To finish up the workout Sean completes a quad-set (meaning four exercises) of dumbbell bicep curls, cable triceps pushdowns, Nautilus Four-way Neck flexion/extension and the Medx Lumbar Extension machine for two rounds total. These are less-taxing exercises that do not interfere with each other’s performance, allowing for a reduce rest period in-between exercises. These four isolation exercises fill in the strength gaps missed from the compound exercises. It is a delicate balance of incorporating critical isolations exercises without deemphasizing the basic planes of motion and turning the workout into a marathon of different exercises. Other exercises such as calf raises, shrugs, wrist rollers and leg extensions are sprinkled in throughout his other workouts.

Sean trains all of his major muscle’s groups twice a week with a mix of barbells, dumbbells and good machines. He utilizes the heaviest weight he can for the prescribed goal in good form where his muscles are performing the lifting and lowering of the weight and always adds load when he earns the right to. He rests in-between workouts and never trains the same muscles back-to-back days. Sean eats high quality food with plenty of protein and limits the amount of alcohol and junk food he consumes. Outside of the gym he runs a variety of distances for cardiovascular health, trains law enforcement tactics, weapon handling and firing on the range and studies state and federal laws to ensure he is mastering his craft. 

Training principles do not change from individual to individual. The bicep supinates and flexes the same on a football player as it does on a Dentist and the way to overload it is the same. The tools/exercises selected, sequence of exercises and protocols used are specific to Sean’s goals and preferences, but the training principles used are the same for all trainees. Bob Whelan summarized it perfectly in his article “Dinosaur Women” when he stated “muscle fiber is human" ... and "It is the training GOAL that determines how the principles are used”. It doesn’t matter what your sex, profession, or age is, the strength training principles are "Human" and the same for a young tactical athlete like Sean as they are for a middle-aged woman who is a lawyer. The training goal determines how the principles are used. What they do outside of the gym as a result of their career, passion or sport is a completely separate activity and is not always the same as the goal.

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The Merits of the Chest Expander - By Alexandre LeVasseur

The chest expander also known as Strandpulling is making a comeback. Indeed the home gym apparatus almost became extinct like the iron horseshoe bender or the iron boot.

Bells of steel recently released their own high-quality chest expander that is more affordable than the ones made by Robert Baraban. Having them both The one made by Robert Baraban is better suited for competitive strand pulling and he offers stronger steel springs for higher “poundage” . 

It’s difficult to imagine it now, but a100 years ago chest expanders were all the rage. Earle Liederman , Eugen Sandow , Alfred Danks , Thomas Inch and others offered their own Chest expanders and  courses. Their popularity lasted  well into the 50’s and 60’s With Iron game legends such as John Grimek, Steve Stanko and Reg Park praising cable training. 

Bob Hoffman even dedicated entire chapters in two of his seminal books “ Big Arms : How to develop them, “ and “the York Advanced methods of weight training “ 

In chapter 14 of  “Big arms : How the develop them, “ he wrote the following: 

“Cables serve best in developing the muscles which are so conspicuous in the male physique. They impart a certain shapeliness to the physique which cannot be acquired in any other way. They build magnificent shoulders, a fine development of the upper back and powerful, admiration creating arms “ 

John Grimek made a similar assessment in a Strength and Health article from 1958.

“It's a certainty that fellows who use cables exclusively almost always develop some outstanding feature, such as exceptional arms, massive shoulders, rounded chests or muscular backs. Unlike any other form of training cables do stimulate muscular development faster.” 

I incorporated strand pulling exercises on my “off” days to supplement my three days a week full-body routine. It targeted my  biceps, triceps, lats,  traps , deltoids, shoulders and upper back in ways that I could not easily have done with the barbells and dumbbells alone. It was in my case, the missing piece I had been looking for. 

Another advantage of the chest expander is that it is small and easy to carry. It can fit in a small bag. While travelling I could clock in a workout that is on par with a barbell and dumbbell for the muscle group I mentioned earlier.  You cannot “cheat” any movement with it. This offered me better muscle growth. You cannot use momentum or inertia . The steel springs won’t allow it. Also it’s very easy on the joints which makes Strand pull less taxing on the body. That means I will still be able to train with it even in advanced age. 

It does have its limitations. Without additional attachments you cannot safely work the other muscle groups such as abdominal, pectorals,  legs and lower back . Also strand pulling alone cannot give you the same amount of strength and muscle development as barbells and dumbbells would.  Bob Hoffman mentions the case of an  Argentinian Strongman named Belvidere Del Monte. It is said he had developed 17¾ inch biceps with his chest expanders alone. However, as Bob Hoffman would note. 

“He concentrated so much on arm development and cable pulling strength, neglecting his lower body, that he had only a 21½ inch thigh – not much larger than a really strong man’s arm. He had only a mediocre ability at handling weights because the largest and most powerful muscles of the body – the legs and lower back – had been neglected.”

That being said,  there are some individuals out there who train exclusively  to have big shoulders and big biceps. They will be more than happy with the Chest Expander. It is I believe the cheapest and more versatile option for a home gym. 

Even if you train solely for muscle development, you will gain some level of strength as Siegmund Klein said it best , “ train for shape, and strength will follow.” 

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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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