1. Stay lean year round. 2. Overhead press (1-arm, DB's, 2 arm etc.) 3. Work across different rep brackets. 4. Do fast and slow lifts. 5. Utilise partial lifts.
1. The bulk and cut concept came later and has done a lot of damage. It goes well with steroid usage and getting on-stage but doesn't serve those wanting to be healthy and strong year round.
2. Overhead pressing has been the main press throughout the ages. Bench press is relatively new to the world of strength. Standards in overhead pressing were much higher in strength culture 100 years ago than they are now. A bodyweight overhead press was a rite of passage for the beginner lifter is these times. Today it's rare to see one.
3. Many of the old time performers cultivated great endurance and work capacity together with maximal strength. We can see this mentality today in the programming of Westside Barbell and others however many have lost the old-time wisdom of REPS.
4. Again strength legends like Bob Peoples (330kg deadlift at 82kg) and Frank Spellman (100kg standing press at 70kg bodyweight) both competed in weightlifting. Bob won state titles while Spellman won olympic gold.
5. Bands and chains are an extension of the partial lifts old-time lifters relied on. There are differences between partials, chains and bands but they all have the aim of overloading the range where there in usually no overload.
Who's your favourite lifter from the Pre-Steroid Era? Some of the best writers on this time are:
Brooks Kubik and Bill Hinbern. I have a lot of materials from both of them.
Cultivation of self is something we carry everywhere we go.
Strength and health were the 2 goals of the best old-time athletes. Performance and wellness are the goals of today most important athletes.