Weight Training Programs & Tips

Explore our wide range of weight training articles, programs and tips written by acclaimed Author and Historian, David Gentle along with other interesting and informative strength experts.  Don't miss the latest submissions by Martial Arts expert/strength specialist, Peter Yates who heads up our Combat Arts & Sports section.  Enjoy  the Herculean Hardware series by Chris "Sticks" Bostick, Art Director and former competitive powerlifter. Chris' amazing illustrations are captured in many of the articles found here.  To view more of Chris' work, visit our Art Dept.

Strand Puller Super ScrapbookStrand Puller Super Scrapbook
By David Gentle

$9.95  - 158 pages, fully illustrated (PDF version-immediate download)

An encyclopedic look at strand pulling both rubber and steel springs and the history and origins of, and schedules for both sexes and all ages.  Beautifully illustrated by Chris "Sticks" Bostick.  Learn the origins of strand pulling and how its popularity has risen in the Modern Age of physical culture. We hope you will enjoy this fun and informative book packed with strand pulling courses, step by step instruction, illustrations and historical adverts. BUY NOW

Latest Article

Herculean Hardware Volume No. 3 by Chris "Sticks" Bostick

Herculean Hardware by Chris Sticks BostickContributed by Author
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“This is the third installment of Herculean Hardware. It's essentially an strength equipment "comic book" designed to promote new ideas and save money and utilize readily available building supply hardware. Since most classic strongmen and bodybuilders had to invent and fashion a lot of their own equipment, we can do the same!" -Sticks
 

David Gentle, Author & Historian
David Gentle

David is an internationally acclaimed Author and Historian of Physical Culture.  For several decades, he was a regular contributor of over 25 of the world's top muscle magazines. David's prolific writings include over 2,000 articles published in the World Muscle Press on all subjects relating to physical culture or strength.  David is currently the Sub-Editor of Health and Strength magazine in the UK.  Health & Strength is the oldest established physical culture journal in the world and has been continuously published since 1898.

CUSTOMIZE YOUR TRAINING FOR RAPID RESULTS THAT ENDURE by David gentle

CUSTOMIZE YOUR TRAINING FOR RAPID RESULTS THAT ENDUREContributed by Author
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Are you training hard and yet still not making gains? If so, here is the time proven, best way to train. We offer you a training system, which once you decide your own personal body-type will produce the best results just for YOU. Avoid the wrong system and time wasting schedules and choose your own individual approach for rapid results.

Slim 'N' muscle up your waistline fast! by David gentle

illustration by Chris Sticks BostickNow available in Ebook!
Contributed by Author

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"Obtain abdominal perfection and a slim healthy waistline with title winning “washboard” muscularity following our exercise and diet plan. Not too many people in this age of high tech washing machines, programmed to allow the wife more time on the phone have even seen a wash day accessory called a “washboard” once used to get clothes cleaned, another use being as an instrument in 'skittle groups’ that my dear old dad once described to me. " -David Gentle

gain an inch on your arms in 14 workouts with countdown by David gentle

illustration by Chris Sticks BostickNow available in Ebook!
Contributed by Author

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"It is simple, easy and works. A great innovated arm routine to swell the bi’s and pump your tri’s Give it a trial and be delighted with your new improved arm size.  There are just four exercises. Follow the plan exactly as laid out. Only you can decide what poundage or resistance you use making sure it is enough for the system. Experiment until you find the approximate weight required to complete ten full range, good style repetitions for your first set, later when tired you are allowed some flexibility of style to complete the reps." -David Gentle

training terrific triceps Neck by David gentle

illustration by Chris Sticks BostickNow available in Ebook!
Contributed by Author

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"Virtually all bodybuilders have a healthy desire to develop large, muscular arms and to try to emulate their champion hero, to receive top honors and possess full-bellied biceps and massive triceps. While it is the biceps which are usually flexed under the spotlight, it is the triceps which make up the main muscle mass of the upper arm. It is the triceps which fill out the arms and give them that powerful appearance, providing a pleasing contour to the overall shape of the flexed or extended upper arm." -David Gentle

Build a Powerful Neck by David gentle

illustration by Chris Sticks BostickNow available in Ebook!
Contributed by Author

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"Appearance wise, the neck is one of the first things a bodybuilder will notice.   Two things struck me, when first I met Jeff King, and it wasn’t his left and right fist….. It was his smiling and genuine friendly nature, a champion who has time for his fans, and his huge thick neck, giving an immediate impression of vitality and strength. Another guy I recall who’s neck development was outstanding for his height class, was Tim Belknap – and I doubt if anyone for some while to come will beat the massive, almost over-muscled taker-of the-title ‘Night of the Champions’, namely Phil Hill. He just has to have a well muscle neck to retain some sort of symmetry with the rest of his overall amazing body development." -David Gentle

Powerful forearms by David gentle

Now available in Ebook!
Contributed by Author

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"Of all the feats of strength performed, the most fascinating and easily appreciated by the ordinary man are those involving the muscles of the hand and forearm. The title of “strongman” is always associated with the demonstration of powerful gripping and forearm strength. Fashions in all areas constantly change with various strength feats being in vogue at different periods. During the 1950’s for example, the new exercise, the inch press, was all the rage, with the consequence that poundages shot up in this lift. Much earlier, in the 1900’s, at the time of Saxon and Sandow, the “screw lift” or bent press was the great attraction." -David Gentle

all about biceps by David gentle

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"Unless you have thighs like TOM PLATZ or 'lats' like SERGIO OLIVIA, if someone asks to “see your muscle" normally you would flex your arm and display tensed BICEPS. I t is a rare pose that does not contain a flexed arm, and from beginner to advanced trainer, probably more time is spent on arm training, especially biceps, than any other isolated muscle... Before we go any further, let me impress upon you, that if you require big ARMS then biceps are only of secondary importance."   

get big arms with a.m.p. by David gentle

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"Little or no muscular growth is possible without sufficient muscular intensity stimulation and pump.  A.M.P. stands for AREA-MAXIMUM-PUMP the scientifically designed training method to fully stimulate with exercise over a chosen area. The theory, a proven one, consists of exercising opposing muscle groups alternatively flushing blood to the area under attack. This method of A.M.P. is especially effective with ARMS.

try dips for development by David gentle

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"There is no doubt about it…'dips' are one of the finest of all exercises, presenting muscle building qualities in its many variations and progressive stages.  In fact, a superb exercise, suitable for both the strongest or frailest trainee. Progression in the standard floor dip or press-ups for example can range from the easiest style of simply pushing oneself away from a wall or high table top, to the ultimate extension of single arm dips.

 A UNIQUE STRENGTH BUILDING SYSTEM by David gentle

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"For the bodybuilder, strength is a means to an end. He simply needs to employ very heavy poundages in his training in order to develop his muscularity to a maximum. Anyone content with exercising in a slap-dash manner with light weights will never reach his full potential development. If a trainee wishes to get the best results out or his training then he must really fight with the weights, forcing out the last few reps.


training on the Incline by David gentle

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"Apart from the wide range of angles possible with an incline bench i.e. from horizontal through 45 degrees to 90 degrees or upright, the other alternatives are that they can be used either in a full length standing position, or seated.

Both have benefits, the essential being, as when using any gym apparatus, you commence from and maintain a fully stable position when exercising." -David Gentle

unusual exercises by David gentle

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"There are no ‘magic’ exercises, ‘secrets of strength' or infallible routines. As scientific as we try to be with diet, the human mind and body are far too complex for man to really control at will.     Success for all but the few blessed with ‘star’ potential is still a matter of regular training and HARD WORK, using BASIC EXERCISES. For all the innovations and exercise equipment modifications, ‘free’ movement weight training exercise still remains THE nucleus for muscle building.

do it with dumbbells by David gentle

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 "Even in this so-called affluent age, many aspiring muscle-builders cannot always afford to buy large barbell sets.  Others, who do own plenty of equipment, may be seeking a change in training to combat boredom and lack of progress.  The answer for both is to use DUMBBELLS.  Dumbbells have many advantages over the basic barbell set.  As mentioned previously, they can be bought cheaper, you will not need so much weight, and they can be used in less space, thus being a boon to 'bedroom type' trainers."

Peter Yates, Editor-in-Chief, Combat Arts & Sports

Peter Yates

Peter Yates has been involved in strength training and martial arts for over 50 years. He has an interest in all strength related subjects especially the old-time strongmen.

Visit the Combat Arts & Sports section for a wide range of fascinating articles by Peter and other contributing writers or drop by our Forum and join the discussion group.   

owning the weight By Peter Yates

Owning the WeightView Now

"Rather than rushing and forcing increases in weight which will lead to premature sticking points and possible injury, it is better to take a 'slow cooking' approach to training with a focus on good performance and owning the weight before adding more. Then using small but steady increments for maybe slow but certainly steady progress."-Peter Yates

push UP Power by peter yates

Contributed by Author
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“I truly believe that any strength athlete will benefit from the inclusion of the push-up and its variants into his/her training program. Without doubt it is one of the best upper body exercises ever developed and I believe if done correctly and progressively is the very best chest developer there is. While it is easy to see that the pectoral, deltoids and triceps come in for a great deal of work many other muscles are also quite strongly worked." -Peter Yates

Training with an Injury - Part One By Peter Yates

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The Author thoughtfully explores this unique topic rarely featured in muscle-building magazines.  Peter Yates shares his experience involving a personal injury and how he transformed his workout routine to avoid a temporary training setback.
  

The Comeback - Part Two By Peter Yates

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In the sequel article on "Training with an Injury", the Author recovers from his injury and describes the training program he devised that enabled him to make an amazing comeback.
 

Chris "Sticks" Bostick, Director, Arts Dept.

SticksChris "Sticks" Bostick is a 63 year upstate New Yorker who, as a young fellow, was a power lifter of note back in the early 70s.   He hung up the competitive lifting belt back in 1973. 
You will find Chris' amazing artwork in many of the Ebooks captured here and in our Library.  We invite you to drop by our Art Dept where you are sure to enjoy Chris' Iron Humor and illustrations.

Herculean Hardware volume no. 1 by Chris "sticks" Bostick


Contributed by Author

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“This is the first installment of Herculean Hardware. It's essentially an strength equipment "comic book" designed to promote new ideas and save money and utilize readily available building supply hardware. Since most classic strongmen and bodybuilders had to invent and fashion a lot of their own equipment, we can do the same!" -Sticks

 Herculean Hardware volume no. 2 by Chris "sticks" Bostick


Contributed by Author

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“This is the second installment of Herculean Hardware. It's essentially an strength equipment "comic book" designed to promote new ideas and save money and utilize readily available building supply hardware. Since most classic strongmen and bodybuilders had to invent and fashion a lot of their own equipment, we can do the same!" -Sticks

Herculean Hardware Vol. No. 3 by Chris "Sticks" Bostick

Herculean Hardware by Chris Sticks BostickContributed by Author
View Now
“This is the third installment of Herculean Hardware. It's essentially an strength equipment "comic book" designed to promote new ideas and save money and utilize readily available building supply hardware. Since most classic strongmen and bodybuilders had to invent and fashion a lot of their own equipment, we can do the same!" -Sticks

"Mighty Mac's" DIY protein powder recipe by "sticks" Bostick


Contributed by Author

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"Mighty Mac's" DIY protein powder recipe to help build muscle without "busting the bank".  Print Version - PDF.

 

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