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Bodybuilding Gold Mine

BODYBUILDING GOLD MINE

Contents of BODYBUILDING GOLD MINE

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Here are the contents of Volume 1 (Chapters 1 through 5) and Volume 2 (Chapters 6 through 10) of the digital BODYBUILDING GOLD MINE, which correspond to issues 31 through 40 of HARDGAINER print magazine. Each Volume has about 300 pages.

To buy individual volumes of BODYBUILDING GOLD MINE, please click here.

 

VOLUME ONE

BODYBUILDING GOLD MINE, Vol. 1
Chapter 1

Editorial, by Stuart McRobert
Be on your guard! Don’t fall foul of bogus quick fixes to your gaining problems.

Body-Part Specialization: Part 1, by Brooks D. Kubik
The first six of the ten commandments of body-part specialization.

A Deadlift Program, by Greg Pickett
A real-life successful deadlift program, and the lessons to learn.

Asking Dr. Ken, by Dr. Ken. E. Leistner
Robert Francis and slow-rep training; Frank Savino; sumo deadlift; stiff-legged deadlift; good morning; letter to a reader.

Iron Game Heritage: Part 1, by Jan Dellinger
Major Figures Behind Hard-Gainer Training Methods: Mark Berry and Joseph Curtis Hise.

Superslow by the Numbers, by Robert Francis
The details of how to perform Superslow training.

Practical Meal Planning, by Matt Mattheisen
Eating plans and shake recipes for bodybuilders.

World’s Strongest Teenager: What Our Youth Can Teach Us, by John McKean
Lessons to learn from the success of the author’s teenage son, Robbie.

Barbell Rowing, by David Orr
How to perform the barbell row safely and effectively.

The Best Upper-Body Exercises, by Dave Maurice & Rich Rydin
Bench press, parallel bar dip, and chin-up.

Chiropractic, by Dr. R. Keith Hartman
Foot positioning for squats and deadlifts; knee care; age to start squatting.

Forum, edited by Stuart McRobert
A reader’s experience of physique competition; how to fix weight-plate inaccuracies; hard-gainer training for women.

 

Chapter 2

Editorial, by Stuart McRobert
Nail yourself to goals! The vital importance of goal setting and goal achievement.

Body-Part Specialization: Part 2, by Brooks D. Kubik
The final three of the ten commandments of body-part specialization. Sample routines.

The Side Bend, by Stuart McRobert
In praise of the side bend, and how to perform it with correct technique.

Asking Dr. Ken, by Dr. Ken. E. Leistner
Kell Equalizer; rugby league; hacklift; mega-calorie drinks.

Iron Game Heritage: Part 2, by Jan Dellinger
Major Figures Behind Hard-Gainer Training Methods: Roger Eells, Peary Rader, Harry Paschall, and other influential figures.

Bodybuilding Competition for Hard Gainers: Part 1, by Ron Harris
Role of genetics, legitimacy of drug-free competition, self-analysis of physique weaknesses and strengths, and competition preparation recommendations.

Maximum Bob, by Bob Whelan
Introduction by author who became one of HARDGAINER’s most prolific contributors.

From Experience, by Dick Conner
Nautilus pullover machine; dealing with injuries; bench press routine; training character.

Sets, Reps & Cycles, by Dave Maurice & Rich Rydin
Back extensions; leg curls; sets and reps in program design; how to plan training cycles.

A Rational Defense of Super Slow Training, by Stephen Wedan
Objective in working out, thorough inroad, counting down the rep, poundages and testing, and rep speed.

The Real Thing, Chapter XVI, by Mike Thompson
Part 16 of the author’s fictionalized account of how to train properly.

Chiropractic, by Dr. R. Keith Hartman
Low-back health; parallel bar dip; heed warnings; trap bar; plantar fascitis.

Forum, edited by Stuart McRobert
The universal tale of woe; staying lean; a success story; training priorities.

 

Chapter 3

Editorial, by Stuart McRobert
Did you deliver? Follow-up article to the previous issue’s “Nail yourself to goals!”

A Contrary View of Super Slow Training, by Dave Maurice & Rich Rydin
How to critically evaluate a training modality, weaknesses in the Superslow protocol.

Twenty-Three Years of Training, by John Turner
Autobiographical article that includes the key lessons John learned over 23 years.

From the Grassroots, by Eric Bryan
More by and for the tall and lean hard gainer.

Asking Dr. Ken, by Dr. Ken E. Leistner
Rep ranges; speed of training; pullover and pec deck; list of the best exercises.

No First Name Required, by Walter Wadas
Review of David Chapman’s biography of Eugen Sandow.

Bodybuilding Competition for Hard Gainers: Part 2, Ron Harris
More truths about bodybuilding contests and contest preparation.

The Time Factor, by Brooks D. Kubik
Practical training methods, and three training programs.

Superslow Translation, by Robert Francis
How Superslow gains “translate” to measurements of strength in conventional style.

The Parallel Bar Dip, by Stuart McRobert
In praise of the parallel bar dip, how to perform it with correct technique, program design.

Build an Iron Grip, by David Horne
Some of the author’s most outstanding gripping feats, and a hard gainer’s grip program.

Some of The Pit’s Best, by Dick Conner
Some of the lifting by members of Dick’s gym, The Pit, in Evansville, Indiana, USA.

Chiropractic, by Dr. R. Keith Hartman
Chiropractic procedures and office protocol; knee pain.

Forum, edited by Stuart McRobert
How to build bigger arms; lessons from an Australian reader; lessons from other readers.

 

Chapter 4

Editorial, by Stuart McRobert
Focus, and the training high. How to make the most of your training.

A Visit to the USA: Part 1, by Mike Thompson
Iron Island Gym in New York; detailed account of Brooks Kubik training in Louisville.

The Growing Edge, by Dave Maurice & Rich Rydin
Training cycles, cycle termination, rate of progress, repetition-conversion tables.

The Training Methods of Joseph C. Hise, by Arnold M. Spector
Hise’s training doctrine, practical training, “growing exercises,” and strength training.

Asking Dr. Ken, by Dr. Ken E. Leistner
Equipment, soreness; rep speed; very high reps; “getting up” for training; dietary tips.

Sixteen Years On: Part 1, by Casey J. Ramas
Author’s success story. Guidance on weight training, aerobics and nutrition.

Barbells Up, Dumbbells Down, by John McKean & Bob Karhan
A wealth of guidance on training with dumbbells.

Magnum Opus, by Mark Marowitz
Author’s success story. High-intensity training under Dr. Ken Leistner’s supervision.

Concentrate! by Brooks D. Kubik
Ten-point plan for making your training more effective.

Chiropractic, by Dr. R. Keith Hartman
Youth training; early-morning training; hydration.

Forum, edited by Stuart McRobert
Sources of advice; discipline and the qualities of disciplined people; seeing the light.

 

Chapter 5

Editorial, by Stuart McRobert
Keeping bang on track. How to keep your feet on the ground but never sell yourself short.

The Other Unparalleled Exercise: Part 1, by Jan Dellinger
Study of the deadlift, including Al Gerard’s contribution, attributes of a stellar exercise, and the squat-deadlift relationship.

Me, Pete and Steve: A Lesson in Genetic Disparity, by Ron Harris
A comparison between the genetic inheritance of three men.

All-Round Briefs, by John McKean
Ultra-abbreviated training routines.

Asking Dr. Ken, by Dr. Ken E. Leistner
Arthur Jones; body fat; squat devices; aerobic work; plyometrics.

Form and Technique: General Considerations, by Brooks D. Kubik
The ten elements of good style.

Gemology 101, by John Szimanski
The value of small discs, and their proper use.

Once-a-Week Progression, by Wesley Silveira
Training frequency, and exercise overlap. Five training programs.

Sixteen Years On: Part 2, by Casey J. Ramas
More of the author’s success story. How he prepared for competition success.

Specialization Simplicity, by Christian Temple
How to specialize effectively.

A Visit to the USA: Part 2, by Mike Thompson
Visits to Dick Conner’s gym, The Pit, in Evansville, and Hammer Strength HQ in Cincinnati.

Chiropractic, by Dr. R. Keith Hartman
Mild disc bulge; assessment of exercise safety; motivation; squatting and deadlifting form.

Forum, edited by Stuart McRobert
Problems with a mathematical formula used to calculate strength increases; variations in authors’ responsiveness to exercise; the reality of genetics.

 

VOLUME TWO

BODYBUILDING GOLD MINE, Vol. 2
Chapter 6

Editorial, by Stuart McRobert
The big picture. As terrific as training is, it’s only a small part of the big picture.

From the Grassroots, by Chris Wedge
Real-life abbreviated training. The author’s success story.

A High-Intensity Workout, by Drew Israel
An account of one of the author’s full-bore workouts.

The Neglected Body Part, by Steve Stocker
How to train the neck safely and effectively.

Progressive Pathways for the Over-40 Trainee: Part 1, by Jack Stocks, Jr.
The author’s success story as a hard gainer in his 50s.

Form and Technique: The Bench Press: Part 1, by Brooks D. Kubik
The first five of the six factors that account for proper technique in the bench press.

Asking Dr. Ken, by Dr. Ken E. Leistner
Olympic weightlifting; 20-rep squats; Hoagland Safety Squat Bar; dips; strength and aging; T-bar row.

The Other Unparalleled Exercise: Part 2, by Jan Dellinger
More on the deadlift: deadlift training, deadlift technique, Gerard-style training, Bob Peoples, partial deadlift, other equipment options.

The Key to All Lifting, by Michael Boyle & Eric Bryan
Michael’s input on back position, lifting technique, and flexibility. Eric’s response.

Stacking Nickels on the Core Exercises, by John McKean
How to focus on a single core exercise at a time in order to boost overall progress.

Attitude and Effort: Keys to Success, by Bob Whelan
Using the examples of two of his charges, the author outlines the keys to success.

Chiropractic, by Dr. R. Keith Hartman
Deadlift variations; finding professional help; rhomboideus strain; knee problems.

Forum, edited by Stuart McRobert
A reader’s real-life hard-gainer struggles and eventual success; a reader’s account of the terrible training instruction offered by a gym in Atlanta; the perils of overtraining.

 

Chapter 7

Editorial, by Stuart McRobert
Customized exercise selection. Why each routine must be customized to the individual.

The Training Cycle, by John Christy
A scientific look at why intensity cycling works.

Form and Technique: The Bench Press: Part 2, by Brooks D. Kubik
The sixth of the six factors that account for proper technique in the bench press.

More from Experience, by Dick Conner
The tall trainee; persistence; the training routine of choice.

Asking Dr. Ken, by Dr. Ken E. Leistner
Training reality; food combinations; sexual abstinence; training someone with high blood pressure; training youngsters; poundage targets; grips for chins.

Internal Power, by John McKean
Breathing technique—Western and Oriental; the power stance.

Extending Your Iron Grip, by David Horne
How to increase gripping strength: the four key exercises.

Progressive Pathways for the Over-40 Trainee: Part 2, by Jack Stocks, Jr.
More on the author’s success story as a hard gainer in his 50s.

Sissy Warm-Ups, by Christian Temple
Ideas for warming up; strength training.

From the Grassroots, by Dennis G. Brooks
Author’s real-life home-training success story.

Chiropractic, by Dr. R. Keith Hartman
Knee problems; the Leg Blaster; can squatting stunt height growth?

Shoulder Care, by Stuart McRobert
How to prevent shoulder problems; the L-fly.

Forum, edited by Stuart McRobert
Real-life illustration of the value of simplification of training and nutrition; thrifty “little gems”; two readers’ success stories with ultra-abbreviated routines; training frequency.

 

Chapter 8

Editorial, by Stuart McRobert
Cheats in our midst. How hard gainers are ripped off by liars and drug users.

The Leg Press: Part 1, by Jan Dellinger
In praise of the leg press, including lessons from history, and comparing metabolic effects.

Form and Technique: The Squat: Part 1, by Brooks D. Kubik
The first seven of the twelve components of how to squat with correct technique.

Asking Dr. Ken, by Dr. Ken E. Leistner
Target poundages; training belts; author’s shoulder injury; Michael Boyle.

A Total Makeover, by Rosemary Wedderburn
Total strategy for physical transformation, particularly aimed at women.

The Farce of Natural Competitions, by Ron Harris
The author’s first-hand experience of the sham of “drug-free” bodybuilding competitions.

Thirty-Two Ways to Wreck Your Body, by Stuart McRobert
Thirty-two training errors to avoid.

Evening the Genetic Score, by John R. Christy
A real-life case history in overcoming limitations.

Focus Your Training Energy, by Bob Whelan
The triumvirate of focus, form and progression.

How I Avoid Overtraining, by Malcolm Watson
The lessons the author has learned from 27 years of training.

The Genetic Trash Bag Returns, by Richard G. Abbott
How to avoid shoulder injuries.

From the Grassroots, by Brennan Higgins
Getting in a training mess, seeing the light, other success stories, a successful program.

Chiropractic, by Dr. R. Keith Hartman
A stretching routine; the joy of training; recovering from a mild disc bulge.

Forum, edited by Stuart McRobert
A reader’s success story; brief autobiography by Malcolm Watson; standing-pause deadlift by Alan Daly and Stuart McRobert; dumbbell side press.

 

Chapter 9

Editorial, by Stuart McRobert
Lifetime training success. How to get it right over the short-term and the long-term.

Back Again, by Dave Maurice & Rich Rydin
Back training in great detail, including routines.

Asking Dr. Ken, by Dr. Ken E. Leistner
Flexibility and squatting form; rotator cuff problems; machines; health priority; exercise program design; nutrition.

The Leg Press: Part 2, by Jan Dellinger
Leg press machines, leg pressing technique, the big three lower-body exercises.

Form and Technique: The Squat: Part 2, by Brooks D. Kubik
The final five of the twelve components of how to squat with correct technique.

Leverage Lifting, by John McKean
Weaver stick, Kung Fu “long pole form,” and weight-training application.

High-Rep Training, by Dick Conner & Dave Wedding
High-rep squatting and deadlifting.

Load-the-Bar Tips, by Mike Thompson
A 12-week bench press routine.

From the Grassroots, by Scott Essery
An 18-year-old hard gainer’s year of training.

Alternate Equipment Training, by Christian Temple
Crude weights, cables, and odd objects.

Training and the Three-Shift Worker, by David Sedunary
Guidance based on the author’s extensive personal experience of shift work.

Chiropractic, by Dr. R. Keith Hartman
Foot positioning in the squat and deadlift; shoulder rotator work; how to hasten recovery.

Maximum Effort, by Nick McKinless
How to train with high intensity.

Forum, edited by Stuart McRobert
Wrist roller; training frequency; modern madness; extreme hard gaining; decline bench press.

 

Chapter 10

Editorial, by Stuart McRobert
Not just bigger and stronger. How to add life to your years, and perhaps years to your life.

Form and Technique: The Deadlift, by Brooks D. Kubik
The 10 components of how to deadlift with correct technique.

The White Moment, by John Christy
How to train aggressively and intensively.

Asking Dr. Ken, by Dr. Ken E. Leistner
Farmer’s walk; training for rugby; training variety; iso-lateral training; squat substitutes.

From Experience, by Dick Conner
Neck work; squat alternative (“handle squat”).

The Quarter-Ton Hacklift: Strong at Last, by Eric Bryan
Barbell hacklift; single-rep chin-ups.

Training the Old-Fashioned Way, by Bob Whelan
No-bull high-intensity training, and a training routine.

How Not to Wreck Your Lower Back, by Stuart McRobert
Forty points to apply in order to keep a healthy lower back.

From the Grassroots, by John Leschinski
How to set up your own home-gym: a real-life detailed account.

Factors of Success, by Wesley Silveira
Eleven factors to implement for bodybuilding and strength-training success.

The Odds for a Super Physique, by John McKean
Odd lifts including the incline bench press, bent-arm pullover, parallel bar dip, pullover, reverse curl, and weighted push-up.

High-Intensity Workouts at Home, by Drew Israel
Training flat out at Drew’s home-gym.

Chiropractic, by Dr. R. Keith Hartman
How to find chiropractic help; bursitis and tendinitis; sternum noises; death of Dr. Hartman.

Forum, edited by Stuart McRobert
Kettlebell handles; split routine for hard gainers; nutrition tips; 12 weeks of gains.

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