Paul Anderson Strongman|Weightlifter Routine

Paul Anderson Strongman|Weightlifter

Some say Paul Anderson is the Strongest man who ever lived and in some senses 'rightly so' with reports of 1200lb squats 6000lb back lifts 425lb overhead for reps you possibly can't argue with that!!

Paul Anderson was an Olympic Gold medallist in the 1956 Melbourne Olympics but was banned from Amateur Sport due to taking a few dollars in Wrestling and would have likely won 60,64 and the 68 Olympics if he had been given the chance (which would have equalled Al Oerter the discus thrower)

What stood out most about Paul Anderson was that he was light years away from all other strength athletes of his time! Not only in the weights he could raise but also the wya n which he trained.

Paul Anderson combined very short but intense training sessions throughout the day, routines such as 10 reps squat with 600lb then rest for 30 mins or an hour and contiue through out the day. Years later this type of routine was done in Eastern Bloc countries (or at least where people had the time)

Another trait of Paul was his milk consumption, he would drink about a gallon of milk throughout the whole day (sounds familiar? See Milk and Squatting)




Paul Anderson Weight Lifting Example Session
Day One

Full squat – 600 – 2×10
825 – 2 reps
845 – 2 reps
900 – 2 reps
Half squats – 1200 – 2 reps
Quarter squats – 1800 – 2 reps
Deadlift – 650 – 4×6-8 reps

Day Two

Press off racks,
300 – 6 reps
400 – 2 reps
390 – 2 reps
370 – 2 reps
Press outs, 500 pounds, several sets of 4 reps from about the sticking point in the press to overhead.
Press from shoulders to top of head – 500, 4 reps.
Push press off rack – 450, 3 reps.
Bench press – 400 to 450, sets of 6-8 reps.”

In addition to being incredibly strong, Paul Anderson was also very athletic. He could do handstand press ups and had a 36 inch vertical jump and could standing long jump over 10 feet whilst weighing in at around 360lbs (this is a common trait of many olympic lifters - explosive strength)

One can only dream about being this strong but we can take many things away with us from such a STRENGTH LEGEND.

Squatting and pressing is what makes us grow add to this plenty of fuel and rest and you have the raw ingridients for Super Strength. Consistent training and pushing into new boundaries and you'll be as strong as you can ever be

Bodybuilding Routines

Deadlift Program Deadlift Workout Deadlift Routine

Deadlift Program

There are many deadlift programs out there for the taking, many of which call upon you to give you absolute bloody best (and rightly so!). You don't get anything for nothing when it comes to increasing your deadlift.

For starters what is your best deadlift?

Was your best deadlift a 100% effort?

Chances are unless you're a competitive powerlifter or a strongman competitor then you've left plenty in the tank.

I'm saying you should go and rip your arsehole right out now, but The Deadlift takes some serious concentration, controlled aggression and guts to pull a personal record.

Which ever Deadlift Program you decide to do (or even create yourself), you must be ready for it and give 100% commitment.

Just following a program with some direction may help you!

Here are 2 programs that are worth looking at to help you on your way to a new Deadlift PR

1. Mark Phillipi's deadlift program is here
Well worth a read and also a downloadable EXCEL spreadsheet to help you along

2.Smolov Deadlift Cycle very similar to the Smolov Squat Cycle found here via kettlebell website.

Check out what these Deadlift routines are all about and workout how you're gonna make that leap to newly found pulling power

Secrets of Strength and Development

Bob Hoffman Secrets of Strength and Development

Who was Bob Hoffman?


Bob Hoffman was foremost an athlete/weightlifter and secondly a nutritionist/coach and philantropist and business man.

Bob Hoffman was born in Georgia on the November 9th 1898. He was born on a farm in Tifton and never suffered from illness as a child as many other Oltime Strongmen have claimed. He was born strong with a strong father to follow on the farm where much of his strength was nurtured.

Bob started his physical culture very young at the age of 5 when he excelled in many sports- especially canoeing.

Bob's business career started in the 1920s after World War I (see below), at first he sold oil burners, before later developing his business into the hugely successful York Barbell Company

Check out York Barbell Courses

Bob Hoffman, never the greatest coach or athlete, was a man who had a massive influence on weightlifting and bodybuilding for well over half a century.

Not only was Bob Hoffman a pioneering the the world of Strength Development and Physical Culture her also was an outstanding soldier in World War I - he gained 3 Croix de Guerres with two palms and a Silver Star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.


Bob Hoffman Books on Sandow Plus





Also, fancy making a Bob Hoffman Protein Shake?

Here's the ingredient list from Bob's Hi Proteen Drink (via OldtimeStrongman.com

10 in 1 Hi-Proteen

1. Mira Soy - Natural Soya Powder
2. Caseinate of Milk
3. Cotton Seed Protein
4. Egg Albumen
5. Gelatin
6. Peanut Meal
7. Brewer's Yeast
8. Wheat germ
9. A 96% Soya Protein
10. Lecithin

Think you could hold that down?

Bob Hoffman Books available for Download at sandowplus

Bob Hoffman Books on Sandow Plus


Weight Lifting by Bob Hoffman


Big Arms by Bob Hoffman


Secrets of Strength & Development


The Big Chest Book


Bob Hoffman's Simplified System of Swing Bar Training


Bob Hoffman's Simplified System of Barbell Training


Bob Hoffman's Simplified System of Dumbell Training


The York Handbalancing Course


Bob Hoffman's Daily Dozen


Advanced Methods of Weight Training


Functional Isometric Contraction System


Functional Isometric Contraction - Advanced Course


Functional Isometric Contraction
Exercise without Movement

Best Bicep Exercises

Best Bicep Exercises for Mass Building

Smitty from the Diesel Crew and AMD (Accelerated Muscular Development System) has provided us with a great resource for Exercises for Building Big Biceps!

It possibly contains exercises for building biceps that many of you have never seen before or wondered exactly what they were and how they are performed.

Not only is this a great video for giving you ideas for building big guns, the exercises contained in this video will also greatly strengthen the grip, elbow and hands to a degree that can pass over into many sport (especially arm wrestling)



Best Bicep Exercise List

2 Handed Hammer Grip Preacher Curls
Crush Curls
Low Pulley Towel Curls
Towel Pull Ups
Neutral Grip Towel Barbell Curls
Reverse Curls
Plate Preacher Curls

Before you go any further with training to build big biceps check out my article How To Build Big Biceps first

Bodybuilding Routines

Oldtime Strength Training Routine

Strength Training Routine - Dino Style

Drop your chrome dumbbells, get rid of your fingerless leather gloves, turn MTV off and get the fuck out of the poser gym and into some hardcore training establishment.

Your back yard will do or even the park, anywhere you can grunt,sweat get chalked up and swear out loud

This Strength Training Routine has it all. It will hit you from head to toe and make you stronger than ever. Forget single leg deadlifts and 100 different positions on a blow up beach ball to train your 'core' this will add strength and size to your core like nothing else and then some!

In fact I'll replace 'core' with 'trunk' from now on!

This strength routine is an old one and was brought to my attention after reading through the awesome Dinosaur Training book by Brooks Kubik

Brooks put this routine in Dinosaur Training, it was from IRONMAN magazine in 1955 and displays all the characteristics of an awesome Dinosaur Strength Training Routine.

1. Two hands deadlift, which was favorite exercise of Herman Goerner
2. Walking with weight, favorite exercise of Milo of Croton
3. Carrying the bar in a dead lift position, favorite exercise of Arthur Giroux
4. Bent Presses, favorite exercise of Saxon
5. Reverse Continental and jerk from behind neck, favorite exercise of Saxon.

This program is truly old and beautiful, workout the sets and reps for yourself, but it certainly hits all angles of the body and will hit them hard if you work to your limits.

My favourites here are walking with weights, I like sandbags, kettlebells and of course farmers walks bars. This exercise hits your heart and lungs, grip, shoulders, legs and trunk. It is could so easily place very high up on the 'Ultimate Exercise List'

My other favourite is the jerk from behind neck. Again this is an awesome all round power builder that simultaneously develops co-ordination and timing not to mention immense athletic prowess. Many world champion shot putters have done well utilising this movement.

Free Bodybuilding Routines

Free Bodybuilding Routines

Ok, so every one wants a free bodybuilding routine!

Firstly, don't forget before you start any body building mass routine that no matter whether or not the routine your doing is free or cost you $300 that gains/muscle mass do not come for FREE! HARD WORK and PERSEVERANCE RULE!, above all else. Even if you're geared up to the eyeballs, hard work is king.

I'll say it one more time Free doesn't always mean free!

Now, some folks are hardgainers and some of us are not. Me personally I grow by just looking at a squat rack.

This bodybuilding routine like the SUPER SQUATS ROUTINE is gonna take a lot of hard work and blow your ring piece clean out but give some serious results.

Monday

Barbell/Dumbbell Clean and Press
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Bent Row
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Barbell SQuat
1 set first day 1 min nonstop squatting (20-40% 1 RMAX)
This is the key exercise for this routine


Wednesday

Snatch Deadlift
5 x 6-8 1 min rest between sets (60-70% 1 RMAX)

Military Press
5 x 8-10 1 min rest between sets (50-60% 1 RMAX)

Barbell Squat
1 set first day - 1 min 10 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session


Friday

Bench Press
5 x 8-10 1 min rest between sets (50-65% 1 RMAX)

Good Mornings
5 x 8-10 1 min rest between sets (40-50% 1 RMAX)

Barbell Squat
1 set first day - 1 min 20 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session

The key ingredient here is the high rep squatting with lighter weights. This should stimulate overall body growth as you probably won't have done this style of routine before. Aim for 4 weeks on this system or continue until you reach 5 minutes of full squatting, then take a week off and change your routine.

What is Dogg Crapp Training|DC Training

Dante Trudel's Training System DC Training

Doggcrapp training is an all encompassing muscle growth system, not neccessarily just a one off cookie cutter routine that can be used by any old trainer who decides to have a go. It is in fact best described possibly as away of life for building mass.

It is extremely tough, so if you think you got through a Dogg Crapp training session fairly easily, then you're not really training DC.

DC Hurts, big time!

The aim of the DoggCrapp method is not simply “to get to the end a workout” but making the sets and reps as intense and as hard as possible.

Who invented DC Training?

Dante Trudel is the beast behind the method, reports say he went from 160lb of skin and bone to 300lb of shaved beef mass with the DC method.

The key characteristics of this system is

1. Heavy progressive weights
2. Lower volume of exercise (sets and reps)
3. Higher frequency of bodyparts hit
4. Rest-Pause training
5. Extreme stretching
6. Training periodization


As an example of an actual Doggcrapp routine, the following is a guide line, rotate between three sets of exercises for each of the listed categories.

Change the exercises when staleness/plateau occurs

e.g pick 3 movements for each body part listed below

Chest
Shoulders
Triceps
Back Width
Back Thickness
Biceps
Forearms
Calves
Hamstrings
Quads

Rotate each workout.

So, you only do the same exercise once every two weeks but you're hitting all your bodyparts twice every 8 days.

Alternate example, just remember that you're rotating exercises

Monday
Chest
Shoulders
Triceps
Back width
Back thickness

Wednesday
Biceps
Forearms
Calves
Hamstrings
Quads

Friday
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Monday (week 2)
Biceps
Forearms
Calves
Hamstrings
Quads

Read a full account of DoggCrapp training here