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Last Updated on January 21, 2021

4 Old School Bodybuilding Tips For An Epic Physique

4 Old School Bodybuilding Tips For An Epic Physique
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Anyone who has spent quite some time practicing serious bodybuilding will likely have come across the name of “The Iron Guru,” Vince Gironda. Gironda was a premier trainer of bodybuilding greats such as Arnold Schwarzenegger. His methods were revolutionary and continue to be relevant up to this day. Most of his ideas were controversial but have in recent years been given more merit after being proven by medical research.

Gironda always said that bodybuilding is 85% nutrition, and this is very much true. Without the proper fuel, there is no way your muscles can grow. Let’s take a look at some of The Iron Guru’s secrets to building an epic physique.

The Hormone Precursor Shake

Some bodybuilders have probably heard of one of Gironda’s peculiar shake recipes that promises to help build mass faster. This one is called the Hormone Precursor Shake, and it’s a drink based on the power of raw eggs.

The Hormone Precursor Recipe (original):

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  • 12 ounces of half-and-half
  • 12 raw eggs
  • 1/3 cup of good quality milk-and-egg protein powder
  • 1 medium-sized banana (this can be skipped if you are on a ketogenic diet for lean muscle building and/or weight loss, which will make this drink work better with low-carb diets)

This shake can be consumed 1-3 times per day between meals to help you stay in a positive nitrogen balance, which is the key to muscle growth. Hard gainers will benefit the most from this recipe. These people have a hard time gaining mass no matter what they eat or do. This recipe helps them to get a larger amount of calories, proteins, fats, minerals and vitamins in liquid form, which makes them easier to digest and consume.

The Anabolic Role of Raw Eggs

The eggs do most of the work in the above shake recipe. Eggs are filled with essential amino acids that the body can use for building muscle. They are also a first-rate source of protein and healthy cholesterol, which maximizes testosterone production. Cholesterol can be used by the body to produce more testosterone, which can further support lean muscle building. Raw eggs are also a rich natural source of CLA (conjugated linoleic acid), another helpful nutrient for building muscle, losing weight and balancing hormones.

Raw eggs are a superfood, and they have powerful anabolic actions in the body. At his peak, Gironda and his students would consume over 36 raw eggs per day to promote anabolism and growth.

The saturated fats and cholesterol in raw eggs are helpful for hormone production, and they do not raise the levels of cholesterol in the blood by a significant amount. In fact, the body use fats and cholesterol from foods directly to produce testosterone.

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Supplementing with Liver Tablets

Another debatable topic surrounding Gironda was his aversion to supplements. He did not recommend the use of most supplements, since he believed they would bring you no closer to the Greek-god-like physiques, unlike what is suggested by some of the manufacturers.

That is, except for liver tablets.

Technically, liver tablets are not in the same league as some other commercially-available supplements. They are real food, made from liver that has been freeze-dried, ground up, and made into tablets. In essence, they are an all-natural whole food supplement packaged into a small capsule. The ultimate multivitamin.

So, what do liver tablets do?

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They are an extremely nutrient-dense food. In fact, liver is the most nutrient dense food on the planet, beating even fruits in most classes except vitamin C content. Liver contains excellent concentrations of vitamin B12, vitamin A, copper, folic acid, iron, chromium, and zinc, to name a few. These vitamins and minerals are all supportive to building muscle and increasing exercise performance and recovery.

The Iron Guru and Squatting

Gironda’s unique methods go beyond nutrition. He had some unique training methods that went against common convention and are still very popular today. One of these is his take on squatting. His gym stands apart from the rest due to its very noticeable lack of squat racks.

For most bodybuilders, squatting is an integral part of training. The Iron Guru believed otherwise.

In traditional squatting, the focus is mostly on the muscles of the hips and the buttocks. This technique can work for those who need to develop these areas; however, the type of physique that most guys are after does not include huge butts and meaty hips. Also, the hips are spread by the common squat and this might hurt the back.

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A better exercise is the “Sissy Squat.” This is better performed using Smith and/or Hack machines. These give better control over the movements compared to the free weight squat.

Video: https://www.youtube.com/watch?v=5RqNPstpdaw

This routine requires balance. The feet are kept 13 inches from each other with the knees 17 inches apart. The routine is done while balancing on the toes. This is so much different from the traditional flat-footed squats.

The Sissy Squat stance keeps the thighs and the upper torso in alignment during the whole routine. This will reduce undue strain on the back and does not spread the hips, while the thighs still get enough muscle-strengthening, sculpting effect.

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Conclusion

Eating the right foods and following the correct training routines will together help you create the best physique your body is capable of achieving. Vince Gironda’s techniques may seem like a total turnaround from prevailing bodybuilding ideas and methods, but his life’s work proves that his methods work. You can see this in the shape of the many amazing bodies he has produced, such as the one and only Arnold Schwarzenegger.

Featured photo credit: Gordon Cowie via unsplash.com

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Alex Eriksson

Founder & CEO, Anabolic Health

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Published on July 23, 2021

7 Best Foam Rollers for Muscle Relaxation

7 Best Foam Rollers for Muscle Relaxation
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Foam rollers are one of those pieces of equipment where if you do it right, they can provide you with a deep-tissue massage. They’re commonly cylinder-shaped and they push up against sore muscles while you lay on the floor.

Because foam rollers are such handy tools, there is a wide selection of foam rollers you can choose from. Depending on what kind of exercises you do, a foam roller can aid in relaxing different muscles in your body. Below, I picked out the best foam rollers available on the market depending on the types of exercises and needs that you have.

How I Picked the Best Foam Rollers

Before jumping into the list, here are the criteria that I used when putting together this list of best foam rollers.

  • Weight – Foam rollers, as their name suggests, are designed to be light enough for you to roll around without exerting effort.
  • Compact – Because you’re laying on the ground, you want to have plenty of space. As such, a roller should allow you to lay down and easily perform the exercises you need without too much issue.
  • High-density – The material should also be dense enough so that you won’t accidentally crush the roller under your own weight. The rollers on this list are very durable.

1. Best Overall: LuxFit Premium High-Density Foam Roller

    From dealing with sports injuries to relieving tension points in your body post-workout, this premium high-density foam roller is the best. This foam roller is entirely made from molded polypropylene foam, which means that it has a high density and won’t be losing its shape for a very long time, even if you use it daily.

    Beyond that, it can also repel liquid so it won’t get soggy or wet if you’re particularly sweaty or you’re using the roller near water.

    It comes in three different sizes and can be used to assist your core, cover spinal stabilization, balance, re-educating your muscles, and boost stamina.

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    Pick up LuxFit’s foam roller here.

    2. Best Grid: TriggerPoint GRID Foam Roller

      If you’re new to foam rollers, this one might be the best choice for you. The reason for that is that each purchase of these TriggerPoint GRID foam rollers comes with a free online instructional video. This video shows you the best practices and how to use a foam roller properly.

      As for the roller itself, the big benefit here is the overall design. It has a rigid hollow core, and the materials used to make this roller are rigid so it won’t be breaking down easily.

      Another aspect to it is its multi-dimensional surface, making it a go-to roller for masseuses to athletes. These rollers can also assist in oxygen flow and heal tissues.

      Pick up TriggerPoint’s foam roller here.

      3. Best for Physical Therapy: Rolling With It Therapeutic Grade Premium EVA Foam Roller

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        Even though this roller is fantastic for physical therapy, it can also be helpful for general use, particularly before you go to work out. By rolling in advance, you’re allowing your muscles to get warmed up for the exercises that you’re doing.

        This is big because when muscles are more relaxed, you’ll be able to extend the period of your workout. You’ll want to care about this if you normally do high-impact routines such as Crossfit, bodybuilding, or general weight training.

        Using this regularly is smart and unlike LuxFit’s roller, this one is eco-friendly and resists flaking and chipping.

        Buy Rolling With It Therapeutic’s foam roller here.

        4. Best Half Roller: OPTP PRO-ROLLER Soft Density Foam Roller

          While rollers are nice, they do have a tendency to slip and slide around. If you prefer to stay still and relax your muscles, OPTP’s half-roller will be a good fit. It’s highly durable with its cross-linked, closed-cell foam. Because of that, it has a perfect balance between softness and firmness.

          Beyond that, because it’s a half roller, you have the option between a flat surface or a rounded surface for versatility. If you’re looking for a softer roller, this one is a good option.

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          Buy OPTP’s foam roller here.

          5. Best Stick: Tiger Tail Massage Stick

          While your standard rollers are great for back rolling, they’re only able to cover large areas of muscles. This becomes an issue if you’re looking to relieve tension to smaller muscles or in specific areas.

          This is where massage sticks are able to shine as they pinpoint specific areas in your body. Out of the various massage sticks we’ve checked, the one from Tiger Tail is ideal. It has three size options to pick from (11-inch, 18-inch, and 22-inch) letting you have good flexibility in what you’re looking for.

          The Tiger Tail is made from a high-quality, non-absorbent, and non-deteriorating closed-cell foam. This ensures that it won’t hurt your skin when using it, making cleaning easier, too. It’s also ergonomically designed so that your hands won’t tire out when using it.

          Buy Tiger Tail’s massage stick here.

          6. Best for Cyclists: Kieba Massage Lacrosse Balls for Myofascial Release

            While it’s no foam roller, lacrosse balls are excellent ways to relieve tension in areas where foam rollers are awkward to reach, such as shoulders, glutes, and neck. All in all, they’re a great addition to your muscle relaxation routine.

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            Every purchase of these lacrosse balls provides you with two balls to use. Through these durable balls, you’ll be able to reach smaller muscle groups easier than you could with any typical foam roller.

            Purchase Kieba’s massage lacrosse balls here.

            7. Best for Shoulders: RumbleRoller Beastie Bar and Stands

              Lastly, if you’re looking for a great way to relax your shoulders, this product from RumbleRoller is ideal. The thing with foam rollers is that reaching your shoulders with these rollers can be awkward. Paired up with shoulders tend to carry a lot of stress, we’re more likely to experience muscle pain in that area.

              Instead of pulling out your roller, this option could be significantly better. This wand features two “Beasties,” which are spiky foam massage balls. Similar to Lacrosse balls, these are able to target small pressure points on your body—in this case, your shoulders and neck.

              It comes with stands that are detachable so you can use just the ball to relieve various points over your body too if need be. Each of the balls is durable and firm so you shouldn’t have issues in relieving muscle pain.

              Buy RumbleRoller’s beastie bar here.

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              Final Thoughts

              You don’t need to be constantly seeing a masseuse whenever you experience muscle pain. In many cases, it’s simply that you put your body through a bit too much stress. Whether it’s from your posture or from working out, foam rollers and other physical therapy tools can help you in dealing with those aches and pains. Just try out a few products from this list of the best foam rollers out there, and choose one that best fits your needs.

              Featured photo credit: Ambitious Creative Co. – Rick Barrett via unsplash.com

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