How Did Pre-Steroid Bodybuilders Get So F***ing Jacked??

Summary by Krater

Alex Bromley traces the history of physical culture from the late 19th-century strongman era through the foundations of bodybuilding, examining the methods and training philosophies of pioneers like Professor Attila, Eugen Sandow, George Hackenschmidt, Hermann Goerner, and Siegmund Klein.

From the video

Answers: What were the training methods and history of strongmen in the Victorian and Bronze Age of lifting?

• history of physical culture
• strongman training methods
• Victorian era bodybuilding
• Bronze Age of lifting
• early bodybuilding contests
• progressive overload principles

Exercises

• bench press · barbell
• lat pulldown · cable
• t-bar row · barbell
• bicep curl · dumbbells
• two arm curl · dumbbells
• lateral raise · dumbbells
• side bend · dumbbells
• alternate forward raise · dumbbells
• military press · barbell
• deep knee bend · bodyweight
• triceps pushaway · bodyweight
• chinning the bar · pull-up bar
• wrist roller exercise · wrist roller
• leg curl · machine
• pressup to handstand on bench · bench
• criss-cross with dumbbells · dumbbells
• alternate dumbbell pullovers · dumbbells
• leg raise · bodyweight
• parallel bar dips · parallel bars
• dumbbell curl with palms facing inward · dumbbells
• leg press · machine
• neck exercise · bodyweight
• squats on roman chair · roman chair
• tiger bends · bodyweight
• clean · barbell
• snatch · barbell
• deadlift · barbell
• jerk press · barbell

What it concludes

• Victorian era training routines utilized very light arm exercises with 5-pound weights and high repetitions based on the concept of dynamic tension.
• Light dumbbell systems were created around logistical limitations of the day and sold to the masses rather than providing superior conditioning compared to heavy weight training.
• The real secret sauce of Victorian strongmen came from the practice with heavy weights in preparation for their performances.
• Heavy weightlifting under qualified instructors can be pursued without the risk of danger.
• Early strongmen recognized that heavy compound movements done with progressive overload in weight were the ticket to maximizing size and physique.
• Light calisthenic work alone has never developed huge muscles and never will; resistance must be made heavier as muscle strength increases.