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4 Old School Bodybuilding Tips For An Epic Physique

4 Old School Bodybuilding Tips For An Epic Physique

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.

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: By Source, Fair use, Wikipedia.org via en.wikipedia.org

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Alex Eriksson

Founder & CEO, Anabolic Health

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Last Updated on October 15, 2020

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Are you having a hard time going to the gym for strength and conditioning? Do you want to work on your lower body strength but aren’t sure where to start? In this article, we’ll be breaking down 10 lower body workouts anyone can try at home. No gear is needed for these workouts, just some space and a bottle of water waiting nearby.

What Do Lower Body Workouts Target?

When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves

.

However, a lower body workout can also be great for strengthening your hips, glutes, and core, as well as stabilizing your knee and ankle joints[1].

Major muscle groups for lower body workout

    Building lower body strength is key to helping you move through your day without pain and stiffness[2]. It can also help you achieve your other workout goals.

    Do you want to train for a marathon? You’ll definitely need to build up your leg muscles. Do you want to start endurance training? It’s hard to do if your legs and glutes get tired before your heart rate goes up.

    To get started, try a lower body workout from the list below.

    10 Great Lower Body Workouts

    This will give you an overview of some workout combinations that will help you build lower body strength using your own body weight. In the next section, we’ll go deeper and give you an overview of each major exercise.

    1. The Starter Workout

    3 sets of 8-12 reps of:

    • Squat
    • Single Leg Deadlift
    • Glute Bridge

    (30 sec to 2 min rest between each set)

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    2. The 7-Minute Workout

    3 rounds of 30 seconds of each exercise:

    • Walking Lunges
    • Quarter Squat
    • Step Up
    • Single Leg Deadlift

    (1 min rest between each round)

    3. The Unilateral Workout

    4 sets of 16 reps of:

    • Reverse Lunges
    • Single Leg Deadlift
    • Skater Squat
    • Single Leg Glute Bridge

    (30 sec to 1 min rest between each set)

    4. The Endurance Workout

    2 sets of 20-50 reps of:

    • Squat
    • Walking Lunge
    • Single Leg Deadlift
    • Glute Bridge

    (1-2 min rest between each set)

    5. The Back-to-Back Lower Body Workout

    5 rounds of 10 to 20 seconds of each exercise:

    • Skater Squat
    • Step Up
    • Single Leg Deadlift
    • Single Leg Glute Bridge
    • Quarter Squat

    (30 min rest between each round)

    6. Strength Lower Body Workout

    5 to 10 sets of 4 reps of:

    • Walking Lunge
    • Single Leg Deadlift
    • Squat

    (30 sec to 2 mins of rest time between sets)

    7. Glute Burner Workout

    4 sets of 10-30 reps of:

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    • Walking Lunge
    • Single Leg Deadlift
    • Single Leg Glute Bridge
    • Quarter Squat

    (1 min of rest time between sets)

    8. The Advanced Lower Body Workout

    3 rounds of 20 seconds of:

    • Squat
    • Walking Lunge
    • Skater Squat
    • Reverse Lunge
    • Glute Bridge
    • Single Leg Deadlift

    (2 mins of rest time between sets)

    9. The Quick Lower Body Workout

    2 sets of 10 reps of:

    • Reverse Lunge
    • Step Up
    • Single Leg Deadlift

    10. The 100 Repetition Challenge

    2 sets of 50 reps on each leg of:

    • Walking Lunge
    • Single Leg Deadlift

    (4 mins of rest time between sets)

    Lower Body Workout Exercise Breakdown

    Here’s the breakdown of the lower body exercises[3] that you found in the workouts listed above.

    1. Squat

    Squat
      A squat is a compound movement which uses the major muscle groups of the lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).
      How to Do a Squat

      Place feet hip-width apart or a little wider. Your toes should be pointed slightly out, arms out in front of you. Sit into your heels until your thighs are parallel to the floor. Drive through the heels, return to the starting position, and repeat.

      2. Walking Lunges

      Walking lunge for lower body workout

        A lunge is a complex movement that focuses mostly on thigh and knee strength, but it also gets into the glutes and core.

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        The walking lunges are a harder version of a split squat, which is stationary. It then adds the component of stepping and keeping balance, which engages the gluteus medius, as well as allowing a larger range of motion.

        3. Reverse Lunge

        Reverse lunge

          A reverse lunge is very similar to the split squat, but instead, after every rep, you are returning to the starting position and stepping back.

          By reverse stepping, you are allowing for more emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

          4. Quarter Squat

          Quarter squat for lower body workout

            A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps.

            5. Skater Squat

            Skater squat

              A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion, which fires up both the hamstrings and glutes.

              6. Step up

              Step up for lower body workout

                The step up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing steps up during a lower body workout will not only get the glutes going, but the quadriceps as well.

                7. Glute Bridge

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                Glute bridge

                  Glute bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension, which the main movement of the gluteal muscles.

                  8. Single Leg Glute Bridge

                  Single leg glute bridge for lower body workout

                    Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt.

                    9. Single Leg Deadlift

                    Single leg deadlift

                      Single leg deadlifts engage the entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts and engage the core while you’re at it.

                      Before and After Working Out

                      Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up.

                      Even if you’re doing an at-home workout, use dynamic stretching or some light jogging[4] as a warm up before starting the lower body workouts.

                      Try these quad stretches to get started:

                      Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                      Final Thoughts

                      Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Get started with any of the above exercises today.

                      More on Strengthening the Lower Body

                      Featured photo credit: Benjamin Klaver via unsplash.com

                      Reference

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