Much of what we know today about fitness has been known for centuries.
There is no secret to good health. All you need to be healthy is a few basic bits of knowledge.
That’s why I always laugh when a new fad diet emerges.
These diets always site the latest scientific study proving why it’s the best.
In my experience, these studies are often half-baked and lack suitable context.
Science has become a blanket term applied loosely to many diets, workouts, and fitness protocols to give a perception of credibility.
Don’t be fooled.
Although science has come a long way, much of the human body remains a mystery.
This is why the latest ‘exercise science’ should always be received with skepticism.
In this post, I will share muscle building science that has been used successfully for over 120 years.
Al Treloar was a practical scientist. He spent time in the laboratory as well as the gym.
He was a Harvard educated bodybuilder who wrote the book on building muscle. Literally.
In 1903, Treloar published “The Science of Muscular Development“.
Men have been getting increasingly jacked since that book was printed.
It all started with the documentation of the true science of building muscle that has been know for ages.
Who is Al Treloar?
Every iron-slinging, self-respecting, fitness freak should pay homage to Al Treloar.
He was a pioneer of Physical Culture that made fitness popular for everyday folks.
As a Harvard scholar and athlete, Treloar dedicated his life to fitness.
He wrote books, performed in fitness expos, and managed the most prestigious athletic clubs.
He was crowned the “Most Perfectly Developed Man in the World” at a bodybuilding contest in New York City.
His strength was just as impressive as his resume. Treloar could rip two decks of cards in half with his bare hands.
He helped made fitness accessible to the general public by raising awareness of the benefits of strength.
He believed that any man or woman of “sound constitution” could build a great physique.
And that with one year of consistent a person could ascend into the top 1% physically.
The best part?
These principles of fitness work for anyone, at any age, at any time.
Including you, right now.
Let’s go.
Al Treloar’s Principles of Fitness
Everything italicized are quotes from Al Treloar’s “The Science of Muscular Development”.
Everything in regular text are my thoughts.
Machines are Overrated
There’s no need for complex “apparatus” to get fit.
A “set of iron dumbbells” is all one needs to sculpt your body.
You can also get a wall mounted muscle builder for dynamic workouts.
Unfortunately, they don’t make wall-mounted muscle builders like they used to, so check out these door mounted resistance bands instead.
Workouts can be done at home in your living room while wearing pajamas.
You do not need a gym membership to get ripped.
All you need is a cheap pair of dumbbells and some drive.
A Healthy Body is a Healthy Mind
The greatest pleasures in life are health and vitality.
A clear conscience and calm mind is the number one requirement for happiness. Physical fitness and a strong body is a close second.
“The latter tends to assure the former.” As Al Treloar put it.
I couldn’t agree more.
Everything is better when you’re healthy and fit.
You look good, you feel good, people treat you well and food tastes better.
Healthy people are the happiest people.
They are more optimistic and more positive than unfit folks.
It’s no coincidence that mental health issues are on the rise as obesity skyrockets.
Ward off diseases of the mind by getting healthy and fit.
A strong body creates a sounds mind, and the combination creates self-reliance, self-respect, and self-confidence.
Physical Training Reduces Pain
“Pain is the greatest affliction to human life. Good heath, which is attained through exercise means freedom from pain.”
Aches and pains plague the population.
Bones creek and joints crack. Muscles throb and ache.
Pain only gets worse with as you age…if you let it.
Sure, old age is unavoidable. BUT you can prolong the onset of its symptoms.
I know guys in their 40’s, 50’s and 60’s that are lean, stand tall, and have full heads of hair.
That’s because…
Fitness is the Fountain of Youth
I’ve heard old dudes say that more than once.
Not ordinary old dudes, either.
I’m talking about ‘old’ dudes that could kick the shit out of you, your best friend, and your big brother at the same time with one arm tied behind their back.
It’s true, if you don’t use it you lose it. Sitting on your duff all day leads to decay. You rust from lack of use.
Keep your parts moving and well greased to resist old man health problems.
The Young Man’s Plight
I hear guys in their 20’s say they’re “getting old”.
I want to smack them. Out of love of course. Tough love.
They seem to accept this idea that one begins to ‘slip’ after age 25.
No, no, no.
What really happens is you start making money and the fridge gets full.
You take it easy after a hard day of taking it easy at the office. Sitting 8 hours in a Herman Miller chair isn’t ‘hard work’.
Instead of curling weights in the gym you’re curling craft brewskis on the couch while watching The Office.
Rinse and repeat. Day after day after day after day.
This my friends, is a classic case of physical neglect.
Poor health is caused by neglect more than it’s caused by age.
When I hear a young man or women say they’re ‘getting old’, I can’t help but think, “You poor bastard. Don’t give up on yourself. You are worth more than that.”
This is the new normal, folks. People take comfort in the fact that everyone else does the same thing.
Where did we get this idea that people decline after 25?
Age has nothing to do with it. It has everything to do with complacency.
When forward progress stops, things begin to degenerate.
The human body was designed to MOVE. Keep moving your body and keep moving forward.
Exercise Makes You More Productive
Exercise gives you more energy to complete tasks.
A strong body helps you endure more hours of work. A fit person will also be able to finish much more work within those hours.
Men and woman engaged in the sport of business are well equipped to be fit.
Powerful CEOs of the most influential business of our time are extremely fit.
They know that fitness breeds resilience.
The sustained energy and focus that comes from fitness makes you much more productive.
Training the Heart and Lungs is Critical
The heart and lungs must be strong to keep your body healthy.
They are most important to circulation of nutrients to working muscles.
Luckily, training the muscles in a vigorous manner also trains the circulatory system.
The heart pumps blood into the muscles bringing oxygen, nitrogen, and vital nutrients for energy and recovery.
As blood exits the muscle cells, it takes waste material with it to be processed by the lungs and expelled through the breath.
Compound Exercise are Superior Movements
Compound movements are best for building muscle mass.
Training larges muscle groups trains adjacent muscles at the same time.
When you train using compound movements, the whole body grows in proportion.
Compound barbell exercises like squats, bench press, deadlift and rows are the way to go (and grow)
Exercise Lengthens Life
The natural bodybuilders of the pre-1960’s era lived longer, on average, compared to the rest of the population.
The body and mind yearn to be useful. Without use they wither away.
Keeping using your body and it will keep being useful.
Training your body sends a message “we’ve still got work to do!”
Fitness is the Ultimate Life Enhancer
Fitness leaves no room for bad habits.
Bad influences naturally disappear while pursuing perfect health.
“The healthy man or woman finds pleasure in mere existence, the mind is fresh and clear, enthusiasm lends delight to every deed and thought. Food tastes better; sleep is sounder; in short every part of life is brightened and made complete by exercise.”
I know without a shadow of a doubt this is true.
Sweets are sweeter, savories are more savory, steak and eggs taste incredible after a hard workout.
Enhancing the senses through exercises is a great reward that needs to be experienced to fully understand.
The confidence that comes from fitness expands your horizons. It makes you trust yourself and your capabilities.
You’re more likely to seek adventure and face challenges with a smile.
Fitness is for the Greater Good
People who are healthy and fit are kind and cheerful.
As a results they positively influence those around them.
People also take note when you’re in good shape and tend to shape up themselves.
“Self-improvement is a duty to the community as much as it is the the individual. If all persons could find increased power for productive work through greater strength and health, and gain cheerfulness and virtue, as would surely be the case with universal exercise, the social tone of the whole nation would be raised.”
Illness costs this country hundreds of billions of dollars in medical costs and lost productivity every year.
Many chronic illnesses can be prevented through food and exercise.
Strength is Magnetic
Strength is associated with health, wealth, courage, safety, and good fortune.
Society has idolized strength since the beginning of time.
Strength leads to beauty, grace and proper conduct and control. Virtue and strength are tightly interwoven.
There is a reason we have a visceral reaction to strong looking people. They are striking.
Biologically and socially speaking, strength and beauty are valued.
Don’t believe me?
Look at the highest paid actors and actresses. They are all strong and attractive.
Most weren’t born with their strength and attractiveness. They worked on it. Every. Single. Day. In the gym. In the Kitchen. Everywhere. They cultivated it.
They know the power of being fit for their role and work hard to become the best version of themselves.
Wy can’t you do the same?
Leave a Legacy of Fitness
We have a duty to set an example for future generations.
Kids don’t do what we say, kids do what they see their parents do.
If you truly love your kids and really want the best for them, you need to take care of your self.
Lead by example. They will take note.
“Our duty to future generations should be a cogent reason for physical as well as mental self-improvement. The man or woman who brings his or her body to the highest possible state of perfection not only laws up a store of health and happiness for personal enrichment, but is bequeathing to the children a legacy of strength, vigor, and life; a freedom from evil tendencies and a pleasure more valuable than palaces or titles. For the rewards of the father’s right living are as surely visited upon the son through many generations as are the penalties of sins.”
Everyone wants to be strong rather they admit it or not.
If you had the choice to look like The Rock or Pee-Wee Herman, what would you choose?
People that say they workout just to be healthy could build muscle and strength at the same time if only they trained to achieve both.
The manner of training to achieve both is with resistance training and have the mindset of INTENT to build muscle.
True Strength is Joining Body and Mind
Maximizing both the strength of body and mind is true power.
It’s our human right to pursue “The greatest possible efficiency of mind and body.”
Progress in the pursuit of physical and mental perfection brings many positive things into ones life.
Burning Fat is Simple – Eat less and Exercises More
Not going to lie, this is easier said than done.
Obese people are obese because they are chemically and emotionally addicted to food.
I get that. When I feel bad and eat something sweet, I feel better immediately.
But, I’ve build myself up to the point where if I do do that, I don’t gain an ounce of fat because my muscles burn it up.
Obese people also may not possess the knowledge to understand how to be fit.
Perhaps they weren’t raised in a household that promoted healthy eating. Maybe they don’t know any better. Or maybe they are overwhelmed.
Perhaps they tried one of the million fitness programs out there that promise instant fat loss but nothing happens.
So they get discouraged and quit.
Well if you’re obese and you’re reading this – Don’t ever quit. Always work to get what you want. It will take time, energy and many attempts.
You will get what you want if you never give up. Read Iron and Grit in it’s entirety and you’ll have every thing you need to get fit.
Get Fit in Two Hours a Week
Two Hours a Week is all it takes to get noticeable results.
A one hour workout four times a week will produce great results in a year.
One hour a day will turn you into a Greek Statue with abundant health and beauty.
Over-Training is a Myth
“The amount of exercise both as to time and in terms of energy expended, that is, severity of the work, should be considerable. There need be no fear of overdo- ing when the constitution is sound.”
Unless you have an illness or disorder, over training is not something to be concerned about. Go hard. I keep my workouts at 8/10+ intensity.
Workout to exhaustion every once in a while. It won’t hurt you. It will only help you in the long run.
Eat well, rest well and you will be fine.
Keep Repetitions Slow
Take 2-3 seconds per repetition. A slow lifting tempo makes you grow.
Each rep should be done deliberately. you should feel the muscle working with each movement.
Train Relaxed, yet Focused
The following advice is for isolation exercises.
When performing an exercises, your focus should be on keeping the working muscle under tension.
The surrounding muscles should be as relaxed as possible.
Brace just enough to maintain balance and proper form.
You may need to adjust your body position in order to maintain balance and brace in a way that keeps the body relaxed.
Flexing “antagonistic” muscles shortens range of motion and disrupts mind-muscle connection. Thus rendering the exercise less effective.
Antagonistic muscles are muscles opposite of the working muscles.
For example, the tricep is the antagonistic muscle of the bicep, and the lats are the antagonistic muscles of the chest.
While performing bicep curls, try to keep your triceps relaxed.
And while performing chest exercises, be sure to keep you back, and rest of your body as relaxed as possible.
Keeping antagonistic muscles relaxed allows full range of motion.
It’s common to have antagonistic muscles flexed and this causes tension to shift from the intended muscle to the neighboring muscles.
Flexing Antagonistic Muscles Causes Imbalances
This can lead to imbalances caused by over compensation. I experienced muscle imbalances due to this.
I was always taught to retract the shoulder blades and this led me to focus more on flexing my back rather than training my chest.
I’m right handed so naturally I focused harder on pulling my right side back.
This shifted tension from my right pec to my right shoulder.
The result was a significant underdevelopment of my right pectoral muscle and a larger right shoulder. My left pec is full, shaped well, and strong.
While my right pectoral muscle is lagging and the muscle belly is less full.
My hypothesis is that I caused this problem because I tried too hard to avoid it and over corrected.
I hope you found something here that you can use to enhance your muscular development.
That’s all for now.
J out.
#MAFA #MakeAmericaFitAgain
Leave a Reply