TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 29, 2017 17:05:04 GMT
Michael, along with Bob, are probably the best contributors that site has going. www.lionquestfitness.com/forum/focused-muscular-tension Michael brings common sense advice and a well-rounded background and he's not one to post false claims or over the top nonsense. And, he also has a job which requires a lot of physical labor, so, he's been able to balance training vs job demands. Bob brings experience and personal results that may help others who are at a crossroad. Neither bother with JP, despite Greg still giving kudos. But, can Michael save that site? He's done nearly all of the posting and since Greg's banned so many people, there are very few participants. For example, he posted this isometric routine and no responses: www.lionquestfitness.com/forum/focused-muscular-tension/isometric-routine(Of course, simply posting this link will probably generate more views in a day than Greg's drawn to the site in a week... )
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Post by Whiffet on Oct 29, 2017 18:19:30 GMT
It is doomed. I hadn't even realised there was a new forum yet, because when I do a google search it takes me to the old site that doesn't work.
Having had a look via the links above, I think it just doesn't feel like a forum. It was good over there at one point. TR was posting and there was lots of good debate. I don't get why Greg hates debate.
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Post by Bruce Tackett on Oct 29, 2017 18:36:52 GMT
I don't get why Greg hates debate. It's unpleasant. Can't have unpleasantness on a forum. I'm a firm believer in freedom of speech. This is what makes this what the name implies - a forum - a place to freely voice your opinion and share and debate ideas. As such, I've been called out. I've been questioned and contradicted. I've been embarrassed. It keeps me honest. I'd rather have an absolute mad house where everyone knows their posts won't be deleted or censored rather than a pleasant forum where everyone minds their p's and q's and apologizes profusely whenever an admin sees fit to censor their posts.
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Post by mr potatohead on Oct 29, 2017 19:02:46 GMT
I think I love you, Bruce!
PS: Will you marry me?
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Post by Bruce Tackett on Oct 29, 2017 19:07:15 GMT
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Post by stormshadow on Oct 29, 2017 19:25:39 GMT
I used to post there under different name. I like Michael a lot too, TR and Bob and Country Boy and some others from here too. I did not like how all the old posts were flushed. Why bother adding the info if so disposable. I did not know he was banning people. Too bad. That is shortcut to oblivion. Greg is a knowledgeable and can learn from him.
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Post by mr potatohead on Oct 29, 2017 19:31:42 GMT
What does he know?
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Post by stormshadow on Oct 29, 2017 19:42:27 GMT
You will laugh when I say. He knew a lot about weights but did not talk much about them. He adopted Brooks Kubik Dinosaur training and that is what ultimately busted him up. He talked about articles in early Muscle Mag which I was aware of and also the writings of the Whammers best friend (joking) Bradley Steiner. I have the calisthenics article written by Steiner that he referred to. I also liked his interpretations of the almost impossible to understand Frank R Young of Yogametrics. The rehash of JP stuff not too interesting to me. Stuff like that. I think he ran a gym for several years when he was police officer too
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Post by mr potatohead on Oct 29, 2017 19:45:26 GMT
Thanks!
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Post by stormshadow on Oct 29, 2017 19:53:18 GMT
And another thing. I had conversation with JP on phone about ten years ago. He called me because he liked my posts. Had a great conversation about Peary Rader's Iron man. Talked about the Magic Circle Squat Device, 20 rep squat programs, the Chin up king Edmunds, Arthur Jones and other subjects. When I told him I grew up in Pennsylvania and the discussion turned towards and about York Barbell he knew a lot about Hoffman and the entire crew, including Grimek, March, Jim Williams, Farbotnik and others I have forgotten
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Post by stormshadow on Oct 29, 2017 20:03:36 GMT
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TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 29, 2017 20:05:06 GMT
You will laugh when I say. He knew a lot about weights but did not talk much about them. He adopted Brooks Kubik Dinosaur training and that is what ultimately busted him up. He talked about articles in early Muscle Mag which I was aware of and also the writings of the Whammers best friend (joking) Bradley Steiner. I have the calisthenics article written by Steiner that he referred to. I also liked his interpretations of the almost impossible to understand Frank R Young of Yogametrics. The rehash of JP stuff not too interesting to me. Stuff like that. I think he ran a gym for several years when he was police officer too Storm - Greg made a lot of claims to include weights didn't work for him. What Greg never admitted to was his average (at best) genetics. If you saw the "gym picture" he posted, it was pretty obvious it was not the weights. Based on the things he wrote about several methods I was intimately familiar with, having personally met the trainers and paid for workouts/sessions**, it was pretty clear he was making things up. When I pointed out specifics, he would either make a remark where it was obvious he was irritated that I dare question him or killed the post. I used to buy Bob Kennedy's magazines, had several of their courses (their strand pulling course was my favorite) to include Steiner's. When he commented on Kennedy's magazine having steroid-free training in the many of the articles in the early days? No -- perhaps that is what he wanted to believe. But I contacted a friend to confirm I wasn't missing something who knew Kennedy, Gironda, etc., and he said (and I paraphrase) they were all on drugs in Kennedy's magazines just like Weider and even the Rader magazines. **And not that being trained or doing consults with these people made too much difference in case -- saw my lifts go up, lost some bodyfat. My genetics? Pretty average as well. I did ok with a couple of lifts where I've got some good leverage, but, that was about it. I've shared in the past was told several times that I just don't have the genetics...I don't have the long/full muscle bellies successful bodybuilders possess.
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Post by stormshadow on Oct 29, 2017 20:06:24 GMT
This is an excellent John Farbotnik inspired workout that lends itself to home training real well
When I owned the Pasadena Gym years ago, I prescribed Farbotnik’s basic principles for hundreds of trainees with outstanding results. One individual, Brant Clark, gained 33 pounds in 30 days. A few others gained 20 or more in 30 days. Many athletes, primarily football players from nearby high schools and colleges, added lots of muscle mass and power using the No Frills program, which is based on Farbotnik’s concept.
This training technique works well for hardgainers. It is simple to follow, but the results are strictly big time. I recommend it for those who have done at least a year of steady training on a basic all-around program. If you have been working out for longer than that and have hit a roadblock but still wish to add another 10 or 20 pounds, the following program can help you.
Concentration Curls – 4 x 10,8,6,15. Squats – 5 x 10,8,6-8,5,6,15. Bench Press – 5 x 10,8,6-8,5,6,15. Dumbbell Rows – 4 x 10,8,6,15. Presses – 4 x 10,8,6,15. Two-arm Dumbbell Extensions – 4 x 10,8,6,15. Calf Raises – 4 x 15-20. Crunches – 1 x 30-50.
One of the advantages of this great program is that it can be performed at home with a minimally equipped gym with equally terrific results. A professional gym is an advantage but not a necessity.
How It Works
Concentration Curls. It is unusual to begin a workout with biceps, but as Farbotnik explained, “It doesn’t take much energy expenditure because it is a small muscle, and it’s fun and beneficial to start out with a good biceps pump. It helps set the mood for a good workout.”
Sit on the end of a bench or chair with he dumbbell directly in front of you between your legs. Grasp the dumbbell with one hand and straighten your back just enough to clear the weight from the floor. Start with the elbow straight, and with no hiking or backswing curl the dumbbell up to the deltoid so that your biceps is fully contracted. As you complete the contraction, twist your forearm and try to turn your hand so that the little finger is uppermost. This results in a strong biceps contraction. Slowly lower the weight all the way down in the exact opposite motion. Start with a light weight for 10 reps, then switch to the other hand. After a rest of no more than 60 seconds add weight and do 8 reps for each arm. On the third set use as much weight as you can for 6 reps. Rest 30 seconds, drop the weight and perform a pump set of 15 reps for each arm. For example: 25x10, 30x8, 35x6, 20x15.
Barbell Squats. The squat has no equal for building power and mass in the thighs, and it is also a great exercise for stimulating muscle-growth metabolism. It is a tough exercise and is frequently neglected because it is usually performed near the end of the workout when energy level and training intensity begin to diminish. You can give the squat maximum effort when you do it early in the session.
Place a barbell behind your neck and along the backs of your shoulders in the standing position, feet about 12 inches apart and toes pointing slightly outward. Inhale deeply as you lower slowly into a position where the tops of your thighs are slightly below parallel to the floor. Do not bounce or rebound from the compression of your calves and leg biceps. Keep your back straight at all times and look straight ahead, not up. Exhale as you return past the halfway position all the way to the top. Here is an example of how your sets might look: 135x10, 175x8, 205x6-8, 225x5-6, 135x15.
Barbell Bench Presses. Farbotnik preferred dumbbells for this movement because you can lower them below sternum level for a greater stretch than you can with a barbell. I used a barbell but would do the dumbbell version one session a week. Use strict form, lowering the weight until it touches the chest just above your nipples. Inhale deeply while lowering the weight; exhale while ramming it back to the starting position above your chest.
When using dumbbells, start with the weights touching above your chest at arm’s length and your palms facing forward. Inhale deeply as you lower the dumbbells below sternum level until the weights touch the sides of your pectorals. Exhale as you press the weights back to the starting position with the dumbbells touching. Here is an example progression for bench presses: 135x10, 165x8, 195x6-8, 215x5-6, 155x15.
Note: On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Then increase the pump set poundage at the next session. On the bench presses use a slightly wider grip for the pump set and bang out the reps as fast as possible while still maintaining good form.
Dumbbell Rows. Here is a seldom used but highly effective mass builder for the lats. It also strongly works the traps, rhomboids and the posterior delts. In other words, it adds mass and shape to the entire upper back. Perform this exercise while standing on a sturdy bench or a large block of wood so that you can get a maximum stretch as the dumbbells are lowered beyond foot level. Your knees may be slightly bent, but be sure your trunk is slanting downhill and your body doesn’t hike the weight as the arms pull the elbows high. You pull with the back and posterior shoulder girdle, not with the biceps.
With your thumbs pointing forward and the dumbbells below your feet, pull the weights up as high as possible while keeping your back flat and parallel to the bench. Inhale on the way up, exhale on the way down. Again, use 10, 8, 6, 15 on this exercise.
Behind the Neck Presses. This is a supreme shoulder exercise that not only adds mass to the deltoids, but also widens the shoulder girdle. Your grip should be fairly wide – at least eight inches wider than shoulder width on each side. Take a barbell off a rack and jerk the weight overhead to arms’ length.
Inhale as you lower the bar in a controlled manner until it touches the back of your neck at the shoulder junction. Exhale as you press the weight back overhead, concentrating on the delts, until your arms are fully locked out. Perform 10, 6-8, 5-6, and 15 reps. If you find yourself cheating too often as time goes by and the weights get heavier, switch to the seated version for a while.
Two-Arm Dumbbell Triceps Extensions. You can perform this great mass builder with a barbell for variation. I prefer doing it with a heavy dumbbell, which allows for maximum triceps extension and stretch of the triceps. Either way it can be done seated or standing.
Grasp a dumbbell with the palms of your hands flattened against the inside of the upper plate and your hands wrapped around the handle. Lift the dumbbell overhead, holding it in a vertical position with your elbows fairly straight. Keep your elbows close to your head as you bend them back, lowering the weight as far as possible while inhaling. Exhale as you straighten your arms to a fully locked out position using triceps power alone. Use the 10,6,5,15 rep schedule, increasing the poundage on the second and third sets before dropping to a lighter weight for the pump set.
Calf Raises. All gyms are equipped with a calf machine. If you train at home and one isn’t available, you can do one-legged calf raises while holding a dumbbell in one hand. To perform this movement you rise onto your toes, one foot at a time. Use a high block that doesn’t let your heels touch the floor as you go as far down as possible before rising all the way up for a full contraction. Don’t bounce – always use a slow, deliberate movement. Do all four sets without rest.
Crunches. Recline on your back on the floor with your legs bent at a 90 degree angle and your lower legs supported on an exercise bench. Roll up until your upper back is off the floor, blow the air out of your lungs and contract your abs hard. Uncurl your body, inhale and repeat. Keep your lower back pressing against the ground at all times.
Use this program three times a week on alternate days. On the heavier exercises – squats, bench presses and overhead presses, rest about two minutes between sets. Try to complete the workout in less than 90 minutes. When you can do two more reps on your heavy (6 rep) set, increase the poundage on each set. On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Keep pushing your poundages as often as possible, but always use strict form. Stay on this program for 6 to 12 weeks. Never miss a scheduled workout. Consistency is the key to continued improvement.
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TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 29, 2017 20:26:54 GMT
And another thing. I had conversation with JP on phone about ten years ago. He called me because he liked my posts. Had a great conversation about Peary Rader's Iron man. Talked about the Magic Circle Squat Device, 20 rep squat programs, the Chin up king Edmunds, Arthur Jones and other subjects. When I told him I grew up in Pennsylvania and the discussion turned towards and about York Barbell he knew a lot about Hoffman and the entire crew, including Grimek, March, Jim Williams, Farbotnik and others I have forgotten Hmm. Several of us wondered why JP would know so much about weight lifting during our discussions with him -- a guy who had no interest in the activity, the business and all of the steroids and busted up individuals. Guess? He lifts or lifted, buys the rags, but, just doesn't want to admit it. How in the world would he have known about the female bb'ing porn mags, for example?
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