From This Issue.
Reg Park Journal, June 1957.
Before reading this article it is recommended that you read "Power for All" in the March issue -- in which the basic fundamentals of power training for both lifters and bodybuilders is outlined. In this article Reg Park passes on to you his recent training experiments which will help all body-builders to obtain MORE SIZE AND STRENGTH.
Today literally thousands train with weights for some purpose or another. Athletes train with weights to give them added strength which they use to improve their respective performances, and many hospitals and physiotherapists utilize weights to correct physical injuries and maladjustments -- but, by far the bulk of those who train with weights fall into two categories -- weightlifters and bodybuilders. The distinction between these two latter groups often confuses the layman -- so let me briefly explain that a weightlifter's main and in most cases sole aim, is to develop his strength in order that he can lift progressively heavier weight (powerlifting as we know it today wasn't really big yet) . . .
. . . whereas, a body-builder is concerned mainly with the developing of his physique and although by doing so he WILL ultimately increase his strength, this factor of is of secondary consideration and importance to him.
At the latter part of the 19th century and the first few years of this, men like Sandow, Hackenschmidt and Arthur Saxon were not only the best build men in the world, they were also the strongest. Their sparkling personalities, physiques and power which were presented in a most professional and polished manner caught the public imagination and they became household names. They topped the bill at leading theaters in Great Britain and their patrons included people from all walks of life. People either wanted to be like them or at least to see them. Physical culture became big business. Unfortunately, due to so many reasons the interest and following began to decline -- until it almost faded into oblivion.
Prior to the last war (1939-45) the interest slowly began to grow again. The world weightlifting championships were held each year and in the body-building field men like Grimek of America and Heidenstam of England came along, who helped put this section of weight training on its feet again.
It was not, however, until the end of the last war that both weightlifting and body-building took on a new lease of life -- particularly body-building into which thousands became initiated. As body-builders they were interested solely in building good looking physiques with increased strength a secondary factor. There were the exceptions like Grimek and Eder, who built strength to match their physiques, but these types of body-builders were few and far between.
The real powerhouses today are men like Anderson and Hepburn, both of whom weigh over 300 pounds. They both admit that they have purposely built their bodyweights up to give them greater strength -- which is their sole concern -- and, consequently, they are not unduly concerned about their physical appearances. Neither Anderson of Hepburn would ever have won the Mr. America or Mr. Canada titles (imagine that posedown) . . .
Anderson
Hepburn
Anderson
Hepburn
They were not normally build along aesthetic lines, but they were both endowed with power and this they have fully exploited by their training and eating habits, unto today they are the respective contenders for the title of "World's Strongest Man" and if Anderson should accept Hepburn's challenge to meet him in a strength contest at the Mr. U.S.A. show to be held in Los Angeles on May 11th. I shall report on this history-making contest in the next issue.
Recently a new element has sprung up in the body-building fraternity such as McShane and Parkinson of Great Britain, and Pearl, Klisanin, Bohaty and Lacy of America -- men who are not only listed amongst the world's best developed men but also among the strongest. They have achieved their envied positions by combining power-training principles with lighter body-building exercises -- in other words they have employed the power-training principles of Anderson and Hepburn and have modified them to meet their own requirements which are well built bodies packed with power. Now thousands of young body-builders desirous of emulating the lead of their idols are also introducing power training into their training.
The basic exercises of power training (increasing one's body power are the squat and bench press, but whereas body-builders normally perform series (sets) of 10 repetitions on these exercises, in power training less repetitions are performed which permits them to use heavier weights.
A basic power course would consist of squats, bench press, standing press or press behind neck, dead lifts or cleans or bentover rowing, in which every exercise is performed for 5 sets of 5 reps.
As you can see, all the above exercises affect the larger and stronger muscle groups and the small and weaker muscle groups such as the biceps and triceps are ignored. For a real sound constructive explanation on how to employ power principles and how they work, I would suggest you obtain a copy of Doug Hepburn's booklet "Training for Power and Bulk" which we now sell.
More here:
Be sure to read this over a few times:
If you have patiently read so far (and "Power for All" in the March issue), you will by now appreciate how to employ Power Training, but as body-builders we now come to the question of how to combine this form of training with body-building in order to build the ultimate result -- a power packed prize winning physique.
For six months I trained on strictly power principles and performed only the basic power exercises such as squats, bench presses, press off stands and high pullups.
I did 5 sets of 5 repetitions on the squat, and 5 sets of 2 on the other exercises. My main concern was increasing my strength and it's possible that I wasn't in 100% physique contest condition but it wasn't so noticeable. Recently, however, having been asked (as I write this, that is) to appear at so many shows including the Mr. and Miss Britain show and the Mr. and Miss U.S.A. show, I felt I owed it to myself to get in the best possible shape, but since I did not want to stop power training I arranged the following training schedule to retain my newly gained power and also to be in top shape physically.
MONDAY
Squat - 5 x 5 reps
Power Clean - 6 x 2 reps
Bentover Row - 4 x 5
Chins - 4 x 10
Calves - 6 x 25
Barbell Curl - 3 x 10
Incline DB Curl - 3 x 10
Lat Machine Curl - 3 x 10
Hyperextensions - 3 x 10
Light DB Pullover - 3 x 15
TUESDAY
Press Behind Neck - 5 x 5
DB Press - 3 x 6
Seated Lateral Raise - 3 x 10
Calves - 6 x 25
WEDNESDAY
Squat - 5 x 5
Bench Press - 5 singles
Press Off Stands - 5 x 2
Lying Triceps Extension - 4 x 10
Triceps Pressdown - 4 x 10
DB Triceps Extension - 4 x 10
Calves - 6 x 25
DB Pullover - 3 x 15
THURSDAY - Rest
FRIDAY - As Monday
SATURDAY
Deltoids as per Wednesday followed by Triceps as per Wednesday
SUNDAY - Rest
It is not a particularly tough course but following it I have performed 600 x 2 reps on the squat -- a 440 pound bench press with a 2-second pause -- 285 pound press behind neck -- and lying triceps extensions with 225 pounds.
I should mention that throughout I made full use of food concentrates -- taking protein powder with morning cereals -- about 30 protein tablets a day, 2 tonic tablets after each meal and 3 wheat germ oil capsules after every workout to replace lost energy. In addition to these I also take 3 B12 capsules.
Be sure to read David Webster's articles on "Velocity Training" in the July and August issues.
Enjoy Your Lifting!
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