Greenberg - Steel Strength Workout: The best exercises of the worlds most famous strongmen
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Steel Strength Workout: The best exercises of the worlds most famous strongmen: summary, description and annotation
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The best sets of exercises for the development of muscle strengthThe book describes physical strength development systems created by the worlds famous strongmen like I. Muller, E. Sandow, A. Zass, G. Hackenschmidt, and others who were ordinary people and did not poses great physical strength from birth. These exercises can be performed using home sports equipment such as dumbbells, expanders, kettlebells and barrels or with the help of your body weight. The purpose of this book is to give any man, not depending on his height, weight and previous experience, effective and simple exercises for developing tremendous muscle power and shaping the body to look like a professional athlete. With strict discipline and systematic training, you will see the first positive results of changing your body in just a few months.What is inside the book?This book includes sets of the specially selected and adapted for modern people exercises for bodybuilding and increasing muscles power. You will find a detailed description and vivid illustrations of about 100 dynamic and static exercises for all muscles and muscle groups of your body to increase their strength and endurance. You can create an individual set of exercise, for example, to strengthen the muscles of the hands and shoulder girdle or to develop flexibility and endurance. All workouts and techniques described in this book guarantee you quick results with minimal effort. Most exercises can be easily performed at work, at home, on vacation and do not require visits to the fitness center. Sets of exercises can be divided into sessions for busy people and performed at any time during the day.Target audienceFor people of any age and level of training who want to develop strength, flexibility, make the figure beautiful and maintain all body systems at a sufficiently high functional level.
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Samuel Greenberg
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Steel Strength Workout
The best exercises of the world's most famous strongmen
Samuel Greenberg
Text Copyright 2020
Warning the author is not responsible for any undesirable consequences in case of the use of medical products without consultation with the doctor. Every attempt was made to provide accurate data. All information provided in this book does not replace medical advice.
Disclaimer notice:
Please note information in this book for educational purpose only.
Every attempt has been made to providing accurate and complete information. Readers recognize that creator is not participating in rendering legitimate, money related or proficient guidance.
By reading this book reader agrees that under no circumstances are the author is not responsible of direct or indirect loses as a result of using information in this book including - but not limited - any possible errors, omissions and inaccuracies.
Annotation
Modern bodybuilding was born in the late 19th and early 20th centuries and was originally called athleticism or gymnastics. Athletes from different countries demonstrated their exceptional power at shows to the public, usually in a circus. Russia has always been rich and known to the world for its strong people. They successfully performed at many international competitions and were among the best athletes. Athletes such as Alexander Zass - Iron Samson, Georg Hackenschmidt - Russian Lion, Eugen Sandow, Ivan Zaikin, Ivan Poddubny, Georg Lurich and many others enjoyed great popularity among the public. The most interesting thing is that not all of them had excellent physical data from birth, but they could defeat athletes who looked much taller, had more weight and a very strong physique. For example, George Hackenschmidt had a height of 175 cm and a weight of 99 kg, Alexander Zass had a height of 167 cm and a weight of 80 kg. King of weights Peter Krylov was far from a gigantic physique, his height was only 170 centimeters, and his weight was less than 90 kg. At that time there were no fitness centers, a wide range of sports equipment and instructors. Many Russian great athletes were self-made strongmen. They used heavy stones, wooden and metal bars, and sandbags for strength training and experimented a lot with loads, movements and nutrition. Some of them have developed their own muscle training systems, which have been published and have become a good base for future wrestlers, weightlifters and bodybuilders. So, A. Zass created his system with the main emphasis on isometric exercises, sports promoter Dr. Anokhin, developed his famous strong-willed gymnastics, E. Sandow wrote the book My physical training system and G. Hackenschmidt the book about his own way to strength and health.
This book is the result of my study of all these systems and includes only the best exercises developed by world famous strongmen. My selection criterion was based on efficiency and simplicity of workout for any ordinary person. Do not expect that you will look like A. Schwarzenegger, Sylvester Stallone or Jean-Claude Van Damme, because this book is not a bodybuilding guide. But you will significantly increase muscle strength and size, get a good figure with relief musculature and control over the muscles of the body with the first visible results in just a few months.
Table of contents :
Chapter 1. General recommendations
Exercises with weights are an effective means of harmonious development that has stood the test of time. They can be recommended to everyone who sets the task of general physical improvement, who wants to be strong, hardy, and healthy. Weights exercises improve the activity of internal organs, increase blood circulation and metabolism, with their help it is possible to eliminate defects in physical development - stoop, poor posture, strengthen the bones and ligaments, underdeveloped muscles, etc. Regular exercises with weights develop the ability to strain and relax muscles, which is very important in sports and in the performance of any physical work.
Starting independent studies, it is necessary to remember that exercise is a big burden that, if used incorrectly, can harm the body. Therefore, first of all, you need to consult with specialists and carefully study the methodology of sports training. In the future, during classes, you should conduct self-control by measuring the heart rate, respiration, weight, determining overall well-being, sleep, appetite, working capacity, mood, etc.
Classes are best done outdoors or in a well-ventilated room. Clothing should be light and not interfere with movement. After class, be sure to take a shower and wipe dry with a towel.
You can do it in the afternoon or in the evening, but not earlier than two hours after eating. Lighter exercises should be included in morning exercises.
It must be remembered that the weight of the dumbbells, weights, the number of springs in the expander, the thickness of the rubber band must correspond to the age and strength of the person involved. This also applies to the number of repetitions of each exercise. Performing exercises, you have to monitor your health. If the indicated dosage is difficult for you, then reduce the number of repetitions or the weight of weights. The gradual increase in load is the main principle when doing physical exercises. Let the young people not be confused by the small initial weight of the burdens with which they begin to engage - only a phased increase in the load gives positive results.
The principle of a gradual increase in load was known in ancient times. Systematic exercises (mainly with weights) and the correct mode of work and rest will help to maintain working capacity and strength until old age. The strongest man of his time, George Hackenschmidt said that you need to increase the load in the exercises gradually; in training, as in life, avoid excesses. Hackenschmidt strictly observed these rules all his life and up to the age of nineteen was distinguished by great physical strength. Regular physical exercises and appropriate dosages will surely bring positive results, forcing loads and occasionally classes will not only nullify the athletic form, but can also adversely affect health.
Never set yourself the task of building muscle mass by any means, as bodybuilders preach. Not everyone is aware that it is not the size and abundance of muscles that determine the strength of an athlete. Ahead is always the one who knows how to train, and who has excellent internal systems of the body, and all this creates what is called natural data or talent. It is wrong to perceive the state of internal systems of the body as something frozen, once and for all given by nature. These systems also can be trained great. The quality of muscle tissue, presumably, depends on the warehouse of the nervous system and the tone of the internal systems. Hence the conclusion: powerful muscles are not necessarily large.
With the aim of using physical exercises to strengthen health and achieve a physique, it is very important to have at least general concepts about the human muscular system, to know what functions these or those muscles perform and how to develop them. From anatomy, it is known that muscles are of two types: smooth, which line the walls of internal organs, blood vessels, skin, and skeletal, which consist of transversely striped muscle fibers; their number determines the strength of the muscle. The fibers are bundled and surrounded by connective tissue that passes into the tendons. Using them, the muscles attach to the bones.
We train skeletal muscles. You need to start with exercises that affect large muscle groups, and then pull up the smaller ones.
Attention. Before starting classes, you need to warm up for 10-12 minutes. You can easily find a set of exercises of your choice on the Internet. The only requirement is that all muscle groups must be involved in it.
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