Advertising
Advertising

Last Updated on January 21, 2021

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):

Advertising

  • 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.

Advertising

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?

Advertising

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.

Advertising

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: Gordon Cowie via unsplash.com

More by this author

Alex Eriksson

Founder & CEO, Anabolic Health

4 Old School Bodybuilding Tips For An Epic Physique How to Eat Your Way to a Great Physique With Chocolate Are You the Jealous Type? Check the Signs and Identify the Root Causes The Unique Type of Starch in White Sweet Potatoes Saves You From Digestive Disorders 10+ Testosterone Boosters In Your Supermarket

Trending in Exercise & Training

1 12 Best At Home Workouts (No Equipment Needed) 2 6 Best Fat Burning Exercises at Home to Push Your Limits 3 5-Day Workout Routine for Women to Get Strong and Toned 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 Kettlebell Exercises: Benefits And 8 Effective Workouts

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2021

12 Best At Home Workouts (No Equipment Needed)

12 Best At Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Advertising

Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

Dynamic Stretches

Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

Aim to do 15-20 reps on each side for 1 round.

Upper Body Dynamic Stretches:

Advertising

Lower Body Dynamic Stretches:

Strength Workouts

1. Upper-Body Strength Workout (Beginner)

This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

2. Abs Strength Workout (Beginner)

This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

3. Leg Strength Workout (Beginner)

If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

4. Upper-Body Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 6-7, use two heavy water bottles if you don’t have weights available.

Advertising

5. Abs Strength Workout (Advanced)

If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

6. Leg Strength Workout (Advanced)

Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

For exercises 4-6, use heavy water bottles if you don’t have weights available.

7. HIIT Workout (Beginner)

This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

8. HIIT Workout (Intermediate)

Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

9. HIIT Workout (Advanced)

If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

Advertising

Mobility Workouts

10. Upper Body Mobility Workout

Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your upper body.

11. Lower Body Mobility Workout

If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

This workout will help improve flexibility in your lower body.

12. Spinal Mobility Workout

Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

It’s highly recommended if you’re an office worker that spends most of the day sitting.

Final Thoughts

These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

More Workouts You Can Do at Home

Featured photo credit: Scott Broome via unsplash.com

Reference

Read Next