Squats Galore

Bill Starr

Squats Galore

The back squat is the keystone exercise in all of my strength programs. It’s the first exercise I teach a beginner, and I give it priority at every workout—the exception being an Olympic lifter who’s also planning to do snatches or cleans at that session. The back squat is the ultimate hip and leg movement, and it strengthens the back and the shoulder. When you’re handling a heavy poundage, all of the muscle groups in your upper body have to be fully contracted. When you do that consistently, those groups become stronger.

Back to the Rack

Bill Starr

Back to the Rack

Five years passed before the well-kept secret slipped out that Bill March, Louis Riecke and others connected with the York Barbell Club were using anabolic steroids and that the drug, not isometric contraction, was the real reason they were all making such spectacular progress. Once on the iron grapevine, however, word spread rapidly. Soon Olympic weightlifters in Los Angeles, Seattle, Chicago, New York, Jacksonville and Winston-Salem found local sources for the Dianabol that would so dramatically improve their totals.

Home-Gym MUSCLE

Steve Holman

Home-Gym MUSCLE

It was almost like slow motion. I vividly remember the time I nearly split open my head doing flyes in my home gym. I was clanging my adjustable dumbbells together at the top of each rep—I hadn’t discovered Arnold’s continuous-tension technique yet—when one of the collars came loose and sent a plate plummeting toward my cranium. Luckily, only the 2 1/2-pounder on the end slipped off with the collar. It left a small red-and-purple impression on my forehead, but no stitches were necessary. It also gave a whole new meaning to the term “drop set.”

Bedtime Snack

Steve Holman

Bedtime Snack

One of the biggest mistakes hardgainers make is not taking in protein right before bed. While your body secretes growth hormone during the first few hours you’re asleep, after that it shifts into a catabolic state, breaking down muscle tissue. To prevent that from occurring and to help your body hold on to more of your hard-earned muscle mass, have a protein drink right before bed—but don’t use whey-only protein.

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Table of Contents

IRON MAN  Jun 2006
IRON MAN  Apr 2008
IRON MAN  Jul 2005
IRON MAN  May 2008
IRON MAN  Jun 2005
IRON MAN  Dec 2008
IRON MAN  Jan 2006
IRON MAN  Feb 2006
IRON MAN  Sep 2005
IRON MAN  Dec 2007
IRON MAN  Jun 2007
IRON MAN  Jan 2008
IRON MAN  Jan 2007
IRON MAN  Jul 2006
IRON MAN  Mar 2005
IRON MAN  Dec 2005
IRON MAN  Aug 2005
IRON MAN  Jul 2008
IRON MAN  Oct 2009

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