Upload
mamarro
View
315
Download
3
Embed Size (px)
Citation preview
S U N D AY, A U G U S T 2 4 , 2 0 0 8
How Bruce Randall Trained - Randall & Rader
If it works, it works, no matter
what anybody says.
Franco Columbu
Compartir Informar sobre mal uso Siguiente blog» Crear un blog Acceder
T H E T I G H T TA N S L A C K S O FD E Z S O B A N
M Y N A M E I S N O B O D Y A N D Y O U H AV E O N E E Y E .
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
1 of 18 03/12/2011 04:09 p.m.
At 387 pounds, chest 61 inches
Incline Clean & Press - 330 lbs.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
2 of 18 03/12/2011 04:09 p.m.
Mr. Universe 1959, 225 lbs.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
3 of 18 03/12/2011 04:09 p.m.
At 187 lbs.
How Bruce Randall Trained
Up and Down to a Mr. Universe Title
by Bruce Randall & Peary Rader (1957)
“My introduction to the wonderful world of weights did not
begin until I was six months past my 21st year. Of course, I
knew such things existed but I was busy during my school
months playing football and flipping the shot. During the
summer months I held a wide variety of jobs consisting of
everything from working on a merchant vessel and work in a
lumber camp to taking a job as a coal miner in a coal breaker
in Pennsylvania. I believe that it was during my voyage on the
freighter that I learned the value of a proper diet that I was
later to apply in conjunction with my weight training. During
my summer at sea on the freighter I ate and slept regularly
and the combination of sea air, hard work and good food
increased by bodyweight from 164 pounds to 192 in 58 days.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
4 of 18 03/12/2011 04:09 p.m.
I was 17 at the time. Upon my return to school I played
football and dropped down to 185 pounds at which weight I
remained until after graduation.
“Upon entering the United States Marine Corps I was
determined to do something with my spare time so when I
received my orders to report to the Norfolk Naval Base for
duty after boot training I took along my shot. For several
months I concentrated on putting the shot and then suddenly
I made the great discovery! Just a short walk from the
Marine Barracks was one of the finest weight training rooms
in the Navy under the supervision of THE finest weightlifting
coach in the Navy – Chief Petty Officer Walter Metzler.
“When I returned from Christmas leave on January 3, 1953,
I weighed 203 pounds and wanted to weigh 225 in order to
play football for the base team. Now I realized that if I were
ever to weight 225 in time for spring training I would have to
increase my intake of food somewhat. In order to increase my
food intake, each time I sat down to a meal I would take an
extra chop, glass of mild, slice of bread, etc. By doing this at
every meal (and I made it a point never to miss a meal) my
stomach seemed to stretch in order to accommodate the
increase in food. Also my digestion, assimilation and other
body functions stepped up to take care of the increase. Now,
I do not necessarily recommend this method for those who
wish to gain weight. I merely relate this to illustrate how I
gained so rapidly.
“My training methods to be with consisted mainly of arm
work. I had a fairly good start as is indicated from the
measurements taken when I began training. This was due no
doubt to the different types of physical work I had done in
previous summers. I love chop wood and spent much time
cutting and selling cord wood while I was in school. This in
itself is, I believe, a wonderful exercise. Nevertheless I believe
that while hard work never hurt anyone, there is no
substitute for weight training when it comes to developing a
fine body and great strength.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
5 of 18 03/12/2011 04:09 p.m.
“I did 6 different types of exercises consisting of the
following:
2 arm Military curl with barbell – 3x6-8, 110 lbs.
Concentration curl with dumbbell – 3x 6-5, 50 lbs.
Two arm French curl with barbell – 3x6-8, 70 lbs.
Bentover triceps extension with DB – 3x6-8, 35 lbs.
Curl on incline with DB – 3x6-8, 45 lbs.
(done with one arm hanging over a gymnastic horse)
“These weights above were my starting weights but these
naturally increased with my training. The number of reps
may be puzzling at first, but this is the way I would work out:
I started with a weight I could handle for 3 sets of 6 reps and
work to 3 sets of 8 reps. Then I would add 10 pounds and
drop back down to 3 sets of 6. I used this system in almost all
of my routines although the reps differed depending on the
exercise.
“Surprisingly I found that in my case I could work on my
arms almost every day and make gains. I assume that this is
due to the natural recuperative powers of the arms. Because
they are always in use they seem to be able to regain total
strength with just one night’s rest and are ready for more the
next day (I know men with fine arms who do not agree with
this idea at all. Some of them claim that they have to give
their arms a day’s rest between workouts. All I can say is that
everyone is different and has to experiment to find which
routine, number of reps, weight, frequency of workouts, etc.
best suits his individual needs). Of course, in a large muscle
group such as the back or legs I found that this is not true at
all. They need longer periods of rest between workouts and
hence cannot be worked successfully every day.
“With this routine I found that my weight had increased from
203 pounds to 225 in the space of six weeks and that my arms
had increased an inch-and-a-half to 17 ¾”. Because of the
fact that football practice was still several months in the
offing I decided to try to go to 250 pounds and then drop
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
6 of 18 03/12/2011 04:09 p.m.
back to 235 during Spring training.
“Following generally the same routine my weight soon
exceeded the 250 pound goal and I found myself deeply
engrossed in the sport. During this time I became acquainted
with two of the finest men I have ever met. I believe that I
was extremely fortunate to have been training in the Norfolk
Naval Air Station weight room under the supervision of Chief
Walter Metzler. His expert help and guidance were invaluable
to me during my tour of duty in Norfolk. Chief knew me
better than I knew myself and when I was discharged I really
felt the loss of his tutelage greatly.
“The other man who inspired me greatly was Steve Massios.
Steve was a very fine man and his death was a shock that I,
for one, still find hard to believe. Were he alive today he
would be one of those rare individuals in the world of weights.
A man who combines a great physique with world champion
lifting ability.
“By the time spring football training began, I weighed 265
pounds and found myself vastly increased in strength. At this
time Chief Metzler persuaded me to forget football and
concentrate on weight training. This I decided to do and
continued to use the principle of increasing my bodyweight in
order to increase my strength. Let me say here and now that
I do not believe that one can just get fat and become strong.
Things such as what foods were used to gain the weight,
routines used in training, living habits, etc. all have to be done
properly in order to become stronger through increases in
bodyweight. In other words, if one makes a corresponding
increase in the weights used in training as he gains weight, the
end result is increased strength. This, of course, is not the
only way to get stronger. It just happens to be the method I
employed. At this time I altered my routine and did the
following exercises:
DB Bench Press – 3x5-8, 120 lbs.
Decline DB Bench Press – 3x5-8, 130 lbs.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
7 of 18 03/12/2011 04:09 p.m.
Incline BB Presses – 3x5-8, 250 lbs.
Good Morning Exercise – 3x3-5, 295 lbs.
“These are beginning poundages which increased with
practice and effort. I also did some optional exercises at the
end of each routine which differed according to my whims at
the time. Here again I worked until I could get the high
amount of reps and then would add weight and reduce the
reps to the lower amount again. I took plenty of rest between
sets so as to be able to give the next one my all.
“Of course, during this time of bodyweight increase I had to
increase my intake of food. I spent much of my own money
on such items as milk, but seldom found myself without the
necessary amount of vegetables, meats, etc. The Marine
Corps feeds it personnel well indeed! Actually I used to
astound the cooks and men when I sat down to eat.
Breakfasts consisting of two quarts of milk, a loaf and a half
of bread and 28 fried eggs were not uncommon. I ate four
meals a day and never ate between meals unless it was milk. I
usually ate breakfast at 6:30, lunch at 11:30, supper at 4:30
and a meal at 9:30 just before bed. Milk was taken in great
quantities with an average of 8 to 10 quarts per day. An
average of 12 to 18 eggs per day also comprised my diet. I
once drank 19 quarts of milk in one day in addition to regular
meals, and once had 171 eggs at breakfast during the course
of a week. The boys used to keep score!
“I remember one incident that happened to me at lunch. I
weighed about 330 at the time and came to lunch ready to
eat like a horse. They were serving a favorite Chinese dish of
mine, fried rice with pork. It happened that I was eating at
the Navy mess hall at the time and so had a metal tray with
five different compartments in it to eat from. Well, I filled the
entire tray with rice and pork. The mound was so high that if
another spoonful was added it would run over the side of the
tray. Carefully balancing the tray so as not to drops a
precious grain, I made my way back to a table amid
incredulous stares from every sailor in the hall. Upon sitting
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
8 of 18 03/12/2011 04:09 p.m.
down and tasting a few spoonfuls I found the rice to be
slightly undercooked. The center of each grain was a little
pasty and absorbed all the moisture in my mouth when I
chewed. In order to solve this frustrating dilemma, I secured
several quart bottles of water and proceeded to eat the rice
with a swig of water every so often. Under this procedure I
was able to finish the entire tray of fried rice and pork (I
made it an absolute rule to finish everything I took. Wasting
food is an unpardonable sin!). Upon getting up, I was, to put
it mildly, sufficiently filled. When I arrived back at the Marine
Barracks I found myself feeling rather strange sensations
going on in the region of my stomach. I made a hasty retreat
to my bed and lay upon my back for five hours taking short
panting breaths because I found that deep breathing caused
even more pressure on the stomach. Thereafter I made quite
certain that the rice was well cooked before I loaded up the
tray!
“I asked a friend when I began training to suggest an
exercise that would help me to build great strength. His reply
consisted of one word, “Squats.” I decided to try to do this
exercise and took a bar off the racks and proceeded to go
down with it. Unfortunately I found that when I tried to
come up with it I could not. The bar weighed 190 lbs. and I
weighed 203. My legs were so weak due to the fact that three
years ago, prior to my weight training, I broke my leg in seven
places, five in the ankle, one in the calf and one in the thigh.
The doctor who set it was a bone specialist and claimed that it
was the second worst break he had ever seen. Because of this
I decided, somewhat foolishly, not to include squats in my
routine.
“One day when I weighed about 245 I thought I’d try one
with 300 pounds just to see if I could make it of not. I went
down with the weight and had little difficulty coming back up
with it. Several months later at a bodyweight of 280 I made a
405 lb. squat successfully. Every so often I would try a squat
as my weight increased. In nine separate attempts I went
from a failure with 190 lbs. at a bodyweight of 203 to a
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
9 of 18 03/12/2011 04:09 p.m.
success with 603 lbs. at a bodyweight of 355.
“I did do one exercise during this time which may have had
some influence on my squat. This was the good morning
exercise. When I reached over 400 lbs. on this exercise I
found that I could not do the exercise in the strict sense
because I had to band at the knees in order to compensate
for the weight at the back of the neck. I made 685 in this
manner with my back parallel to the floor and once almost
made 750 but was forced to dump it because of a shift in the
weight.
“I continued my training routine through the summer and fall
and trained an average of three to four days a week. In
December of 1053, just 11 months after I began training, I
entered my first meet, the Capital District, and was fortunate
enough to win with a 300 press, 230 snatch, 315 clean & jerk
and 845 total. I seldom worked on the Olympic lifts because I
devoted all my time to other heavy movements.
“On January 1, 1954, one year after I started my training,
my routine consisted of the following movements:
Incline Clean & Press – 3x3-5, 355 lbs.
Quarter Front Squat – 3x6-8, 1,010 lbs.
DB Bench Press – 3x3-5, 205 lbs.
DB Decline Press – 3x3-5, 195 lbs.
Good Morning – 3x3-5, 565 lbs.
“I found the ¼ Front Squats helped me push-press heavy
weights and believe it to be a fine exercise. My training
progressed until March 11, 1954, at which time I received my
discharge from the Marine Corps.
“My arrival in New York caused some excitement among my
friends because I hadn’t been home in 14 months since I
began training. When I last had seen them I weighed 203 lbs.
and now tipped the scales at 342, an increase of 139 lbs. in 14
months.
“I realize now that I was rather self-conscious and therefore
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
10 of 18 03/12/2011 04:09 p.m.
felt ill at ease when I appeared at a meet. Perhaps that is the
reason that I lifted better in a gym that I was accustomed to
and where I knew everyone. In any event, my lifting was
usually better in the gym than at a meet. These are some of
the lifts I made at a bodyweight of about 380. None were
done officially and I make no claims to anything.
Press – 365x2, a single with 375.
Squat – 680.
Good Morning – with legs bent, back parallel to floor, 685.
Deadlift – 730x2, 770x1.
Curl – 228.
DB Bench Press – 220’s x 2.
Bench Press – 3 second pause at chest, 482.
Decline Bench – 220’s x 1.
45 degree Incline Clean & Press – 380x3, 410x1.
¼ Front Squat – 1,320, stood supporting weight at chest
with well in excess of 2,100.
“I continued my training and went to a bodyweight of 410
lbs., but for man reasons I found it difficult to completely
concentrate on my lifting.
“I am a firm believer in the power of the mind when it comes
to lifting, or anything else for that matter. It is only with the
constant urging of the mind upon the body to do more and
more that one attains the pinnacle. As much as one uses his
body in lifting, I believe that he uses his mind more. Strength,
I believe, depends upon one’s mental attitude. How many
times I’ve heard a man say, “I can’t lift this,” and
consequently he can’t. Conversely, many men can lift a
weight because they think they can. And they do! It all boils
down to this – without the proper frame of mind nothing is
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
11 of 18 03/12/2011 04:09 p.m.
possible and with the proper frame of mind nothing is
impossible.
“The reasons for my decision to reduce are manifold and too
complex to go into here. Suffice to say that I decided to look
at life from the other side of the weight picture.
“I expressed my idea of weight reduction to many people and
while the majority thought it a good idea, many (including an
“authority” in the field of weights) did not believe it possible.
This “authority,” after listening to my plan said, “Never.” I
replied that as far as I was concerned there is no such word
as never in a lifter’s vocabulary. I felt this way about the
matter – take a sculptor about to create a statue. He takes a
big, ungainly piece of rock and with hammer and chisel he
chips away at it until the desired effect is created. Well, I was
that big ungainly bulk of rock and the barbells and dumbbells
were my hammer and chisel. I also had something on my side
that the sculptor does not have – Diet. With this attitude I
began my reduction of bodyweight. On August 2, 1955, I
weighed 401 pounds in my tee-shirt, slacks and loafers.
“I felt that I would have to change my routines and diet
radically if I were to make a successful reduction of
bodyweight. After giving the problem some thought I decided
to try to reverse everything I did in order to gain weight, just
to see if that would be effective. Each time I sat down to eat I
reduced the quantity of food slightly and cut down on such
foods as bread, potatoes and other starchy and fatty foods.
At the same time I made certain that I had a high intake of
protein and plenty of green vegetables, fruits and generally a
good, well-balanced diet. In my routines I reduced the
amount of weight used and increased the number of sets and
reps. Whereas formerly I had 3-5 reps for 3 sets, I now did
4-5 sets of 12-15 reps depending on the exercise. My routine
consisted of more than 20 exercises and lasted 6 to 7 hours a
day. Because of this demanding schedule I put all else aside
and concentrated (believe me, it takes a lot of concentration)
on rearranging my body.
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
12 of 18 03/12/2011 04:09 p.m.
“I would like to bring out something here that helped me
immensely, and which I included in my daily workouts. It will,
I believe, help those who wish to reduce. This exercise is
running. I believe it to be very beneficial and it really works
wonders in reducing the circumference of the ankles, calves,
thighs, buttocks and hips. Of course I did not start running
immediately. For a couple of weeks I went for walks,
gradually increasing the distance and pace. After a month or
so I began jogging and walking at alternate intervals and
finally I found myself running 3-5 miles each day in
conjunction with my training routines. I found that it did not
adversely affect my workouts in the gym and in addition to
the above mentioned benefits it increased my stamina and
endurance greatly.
“A typical diet would consist of something like this:
Breakfast – 2 soft-boiled eggs, plain; pint of skim milk; glass
of orange juice; apple.
Lunch – salad, dates, nuts.
Supper – round steak, two vegetables, quart of skim milk,
gelatin.
“I use powdered milk and skim milk mixed together, thus
increasing the protein content. I also took coffee at times
finding it tended to curtail my appetite.
“My routine, although constantly changing, went something
like this:
Situps, leg raises, hanging leg raises – 20-50 reps.
Squats without weight – sets of 20.
Leg curls and extensions – sets of 25.
Bench presses, flyes – sets of 15-20.
Chins, dips, curls, rows, upright rows – sets of 15-25.
Seated DB presses, incline presses – sets of 10-15.
More situps, leg raises and hanging leg raises – sets of 25-50.
Miscellaneous optional exercises at the end of each workout.
“I spent a good deal of time in the gym during this
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
13 of 18 03/12/2011 04:09 p.m.
transformation and once trained 27 hours in two days, and
81 hours in one week. I took very few days off and once
trained 27 consecutive days. This constant working has the
desired effect of tearing down the superfluous tissue in the
body.
“I remember my 1956 New Years resolution that in addition
to my regular daily routines and running, which kept me
really busy, I promised I would do 5.000 situps a day for the
first 15 days of 1956. It was a grueling task but I finally
accomplished the 75,000 situps and feel that they helped me
greatly in reducing my waist some 33 inches, as well as giving
me more faith in myself.
“I constantly put personal goals before myself and these goals
acted as a stimulus of sorts. In other words, I would set a
date, perhaps three weeks hence, when I would try to
accomplish some change such as a loss of 12 pounds or a
reduction around the chest or waist of several inches. This
idea of using goals is something that I learned when I was
gaining weight and strength. I would tell myself that at a
certain date I would press or deadlift, etc., such a poundage.
Thus I found myself constantly challenged and I love
challenges!
“In any event, I found myself on the morning of March 20,
1956, tipping the scales at a bodyweight of 183 pounds,
having made a reduction of 218 pounds in a period of 32
weeks. Some people thought that I made the reduction too
rapidly but I can honestly say that I felt fine throughout the
entire transition and suffered no pain of ill feeling whatsoever.
I would like to point out here that I also felt very well at a
bodyweight of 410 pounds except that I perspired profusely
and found myself possessing a great deal of strength but
rather short of endurance.
“In conclusion I would like to say that I have found these two
rules enormously helpful in any undertaking I have
attempted:
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
14 of 18 03/12/2011 04:09 p.m.
1. Ask and ye shall receive.
2. The Lord helps those who help themselves.
The following is a letter from Bruce’s trainer, Walter Metzler,
now living in Kansas City, and offers a few sidelights on
Bruce Randall.
Dear Peary,
I received your letter requesting photos of Bruce Randall
over a week ago but have just now finished rummaging
though things for these photos enclosed. Also have been
trying to recall some of the things of interest in his training.
I’ll just jot down things as they come to mind.
Bruce averaged about 2 hours training time and at first it
was 5 to 6 days a week. After about two-thirds or three-
fourths of a year training it became too rough and he made it
every other day, sometimes with 2 days in a row.
He had an easy job of driving, so could conserve energy there
and could get almost as much as he wanted to eat in the
Marines, but he did buy some himself. His consumption of
food was fabulous. One day he ate 28 eggs at one sitting. Of
course he consumed a great quantity of milk and would drink
it at times all through the day and evening. An ordinary
cafeteria tray would be filled up and then piled up in a heap
to overflowing He’d finish that and maybe get more. His
assimilation of food was about as good as a person could hope
for and very few people are blessed with this normal function
of the body.
Rests between each exercise and each set of an exercise were
long – 5 to 10 minutes. at first he did normal reps but during
about the last 6 months reps hardly ever went over 5; mostly
3 reps with as heavy a poundage as he thought he could
handle. Just as soon as he thought he could handle more
weight he moved up, without a system of increases. During all
his training it was practically all upper body work. He did do
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
15 of 18 03/12/2011 04:09 p.m.
some deadlifting once in a while during the latter part but it
wasn’t actually part of his training program. Also a deep knee
bend once in a long time to break his own record. I think his
first squat record was with 400. Remember the old saying of
Mark Berry? “Increase the rib box and you’ll get big all
over.” Well, that’s what Bruce did except that he only worked
the upper body. Sort of like going into uncharted waters as
he also did when he made his large reduction in weight.
One aspect of Bruce that you mustn’t overlook and that’s the
mind, will power or whatever you want to term it. Singleness
of mind and the will power to stick to something with the
courage to go on in spite of what people might say is a great
factor to success. Bruce is a very intelligent person and I was
happy to work with him on his training program, and to know
him.
In fact, my best friends have all been barbell men. They seem
to be a breed apart. They have a brighter outlook on life,
cleaner living, cleaner thinking, independent thinking.
Bruce made sure to get plenty of rest and sleep. He also had
an even temperament and was good natured and modest
about anything he accomplished. Your frame of mind also has
a lot to do with your training even to a greater degree than
your frame of mind while eating, because if you’re upset,
angered or troubled while eating the food will be delayed in
being digested, but if you are distracted while you’re working
out you don’t put the required concentration into your lifts
and the workout becomes almost a total loss.
I forgot to mention earlier that his gaining programs hardly
ever consisted of more than 6 exercises.
This is about all the information I can think of. A lot of it is
just general because Bruce never had any set system. He
would change exercises, poundages, sets, reps and workout
days whenever he felt it would benefit him.
Bruce is an exceptional man in a lot of ways and a lot of the
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
16 of 18 03/12/2011 04:09 p.m.
Newer Post Older Post
things he did the ordinary man would never get away with.
Editor’s note – In reply to my question as to whether he ever
planned to increase his bodyweight again, Bruce says, “I
doubt that I will ever increase my size greatly again, but do
not discount the possibility. Weighing that much alters one’s
life completely. I find I have been living two lives, so to speak.
Actually, I felt fine when weighing 400 pounds but found that
I perspired freely and had a bit of trouble getting about the
city. Of course I needed great amounts of sleep and food. My
food bill (early ‘50s) was never under $80 per week and very
often well over $100. I know that if I wanted to gain again I
could weight 500 lbs. in 18 months time. Many people say
that added weight is not necessary to become stronger.
Perhaps they are right, but in my case it was necessary
because I believed it was.
Home
B L O G A R C H I V E
► 2011 (135)
► 2010 (149)
► 2009 (199)
▼ 2008 (256)
► December (22)
► November (31)
► October (21)
► September (19)
▼ August (33)
The Olympic Squat - Tommy Kono
Irregular Training - Bob Hoffman
Improve Your Press - John Grimek
Mac Batchelor - John Grimek
Warren Lincloln Travis - Ray Van Cleef
Sets And Reps - Morris Weissbrot
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
17 of 18 03/12/2011 04:09 p.m.
Specialization Programs - Anthony Ditillo
My Training For The Press - John Davis
Power Rack Work by Bob Simpson (1976) ...
How Bruce Randall Trained - Randall & Rader
Dezso Ban - Anthony Ditillo
Deadlift Grip Development - Ernest F. Cottrell
Deltoid Development - Barton Horvath
Big Arms - Bob Hoffman
Tommy Kono - Charles Coster
Dumbbell Training Builds Lifting Power - Smith and...
A Letter From Adolph Nordquest - Earle E. Liederma...
Three Steps Forward, Two Steps Back - MikeLambert...
John Davis - Bob Nealy
The Two Hands Deadlift - Charles A. Smith
The One Arm Deadlift - Charles A. Smith
Training For The Press - Paul Anderson
Power For The Snatch And Clean - Charles A. Smith
Strength, Bulk And New Movements - EarleLiederman...
Power and Bulk - Joe Weider
Triceps Development - John McWilliams
Problems Of The Press Part 2 - Charles A. Smith
Problems Of The Press Part 1 - Charles A. Smith
Karl Moerke - David P. Willoughby
How Hepburn Avoids Staleness - Charles A. Smith
The Rectangular Fix/Back Hand Curl - Charles A.Sm...
Giants In Strength - Mac Batchelor
The Front Squat - Doug Hepburn
► July (19)
► June (23)
► May (15)
► April (18)
► March (18)
► February (30)
► January (7)
The Tight Tan Slacks of Dezso Ban: How Bruce Randall Trained - Randal... http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-r...
18 of 18 03/12/2011 04:09 p.m.