4 Powerful Old School Bodybuilding Techniques That Work For Men & Women

Bodybuilding is not exactly a spectator sport, but it is so popular that even those who are not into it have heard the names of famous bodybuilders like Arnold Schwarzenegger and Ronnie Coleman. But bodybuilding at it’s infancy was different than it is now when anabolic steroids and grotesque physiques plays a larger part. Bodybuilders during the golden era of bodybuilding, used  only natural ways to achieve the ideal body and it was more about proportion rather than just being as big as possible.

The golden era of bodybuilding is greatly associated with one of the most popular trainers in the history of bodybuilding, Vince Gironda. You might know him as Arnold Schwarzenegger’s first trainer. But Gironda was more than just a coach to famous athletes and celebrities.

He was not only a trainer who focused on the classic workout regimens, he innovated his own nutrition plans and workout routines to create a regimen that will yield the best results. Even today’s scientific research has approved a lot of his innovative ideas. I was one of the first pioneers of low carb and ketogenic diets for example, long before we know how they worked.

His innovative plans work for women too as he frequently trainer female bodybuilders and actors get in shape. Even professional bodybuilder Annie Parker was once quoted as saying that classic bodybuilding techniques aren’t just for men. The female body is governed by essentially the same rules for bodybuilding, so if you’re looking to build a ripped pysique, you might want to take a closer look at Gironda’s methods too.

Hormone Precursor Shake: Gironda’s Brainchild

One of the most well-known regimens he created was the Hormone Precursor Diet. This nutritional plan may sound like a complicated diet but it’s actually the opposite.

This diet focuses on keeping a positive nitrogen balanced in the body, which promotes anabolism. Its natural anabolic results can be noticed in just a short span of time, which makes it a more popular regimen among women who find it hard to gain muscle and lose fat.

So how do you go about this diet? The main components of this diet are raw eggs and steak, which are the common foods of old school bodybuilders. You only have to eat two large meals a day since the nutrients needed by the body fit in less meals than a traditional high carbohydrate diet. Essentially the hormone precursor diet focused on high protein and healthy fats, basically steak and salad for every meal.

Gironda also created a shake to compliment this diet. The Hormone Precursor Shake is a mass building drink that provides the body with the protein and fat that it needs to fuel muscle growth. Listed below is the exact recipe of this popular shake:

12oz half and half

12 raw eggs

1/3 cup milk-and-egg protein powder

1 banana (for taste, can be omitted)

This is made to be taken one to three times a day. Since raw eggs are highly anabolic, the required protein and fat are well provided.

Taking 12 raw eggs per shake and consuming this shake for a maximum of three times a day might sound like too much for some people but since you will be drinking it, it wouldn’t be a problem. The banana can be optional if you are on a ketogenic diet. This shake makes it easy to get the required calories in to build muscle and does not clog up digestion.

If you are worried about consumed this large amount of fat, you should know that the cholesterol/saturated fat heart hypothesis of cardiovascular disease have been debunked in recent years. Actually saturated fats and cholesterol are healthy for the heart. Not to mentioned that Gironda lived well into his 70s on a diet consisting of many dozens of eggs per week his whole life.

Raw Eggs and Their Anabolic Properties

If you are into bodybuilding or if you are still planning to enter the sport, you would probably know that eggs are one of the most highly anabolic food. It is a versatile food that you can easily digest which makes it perfect for rebuilding damaged muscle fibers after an intense workout.

An average egg contains vitamins and protein. You can get a good amount of vitamin A, E, and K, B12, riboflavin, and folic acid just by eating a single egg. It is also packed with amino acids and minerals like calcium, zinc, and iron. These are essential for muscle recovery and proper nerve function.

The yolk of an egg contains 5 grams of fat and 1.6 grams of this is saturated fat. The saturated fat found in raw eggs is reported to increase testosterone levels in combination with the content of CLA, more on that below.

Cholesterol is present in eggs but this is not the type that can raise your blood cholesterol levels. Eggs are also a good source of Conjugate Linoleic Acid (CLA), an omega fatty acid that increases testosterone levels and reduces body fat mass.

The fats and proteins found in raw eggs are nutrients essential for muscle growth. So, if you are thinking that carbs are still the healthier option, it would be better that you compare the results of the two. In fact animal foods are the most nutrient dense foods on this planet compared to any fruit or vegetables. Sorry Vegans but this unfortunately a fact, especially when it comes to consuming liver. Don’t believe the hype, but vegetables still have their place in a good diet for their antioxidant content and fiber.

Liver Tablets: The Most Nutritious Superfood On The Planet

Vince Gironda has always recommended liver tablets as the perfect supplement. You can still hear people talk about this food but it was way more popular during the golden age of bodybuilding and was later replacement by multivitamins which was cheaper to manufacture but not as good for you. Liver tablets are known for their ability to quickly give energy while also helping speed up recovery.

High levels of protein, iron, and vitamin B12 are present in liver tablets, all necessary for red blood cell production. Women who struggle with anaemia   should increase their dietary intake of liver to produce more blood. It also contains cytochrome P450 enzymes, which are necessary for metabolism. These protein enzymes are responsible for keeping track of steroid  hormone production and detoxification.

Liver is a blood builder that efficiently delivers oxygen and other nutrients to the muscles. It is rich in protein, vitamins A and B12, iron, folic acid, copper, zinc, and amino acids. All in all its the ultimate whole food multivitamin supplement!

Body Composition: Know Your Type

Even going to the gym regularly might not lead to the same results as those that you see on televisions and in fitness magazines. Fitness is complicated and we are all different. Getting any clear outcome from your intense training at the gym may need more than just knowing a diet and exercise regimen to use.

If you haven’t noticed any weight loss or muscle growth despite your exercise and diet, you will have to take a closer look at your individual body composition. Knowing your body is the first step to actually getting the results that you want. There are three main body types and there are different diet and exercise regiments for each type.

  • Ectomorphs

Ectomorph refers to a person with a skinny body and very lean muscles. These are the people who find it hard to gain weight no matter how much food they consume, and this is due to their fast metabolism. It would take more calories and short but intense workouts for them to put on more muscle mass. Their workouts should focus on big muscle groups since they are mainly catabolic in their body processes. It is not advisable for them to engage in exercises that burn a lot of calories such as cardio. Eating before sleeping is also recommended.

  • Mesomorphs

Mesomorphs are people who have an athletic build. The structure of their bones and muscles are larger compared to ectomorphs. They gain weight easily when it comes to muscle building. They also quickly lose fat when doing weight training. That is why it is essential for mesomorphs to have a balanced diet and exercise routine that will result in muscle growth without gaining more fat. Of the three body types, mesomorphs are the most well  balanced.

  • Endomorphs

Endomorphs have a soft and round body that can easily gain weight. Their metabolic rate is slower compared to the first two body types so it is important for endomorphs to take note of their calorie intake. Cardio exercises are recommended for them to prevent gaining too much fat. Their diet should put emphasis on fats rather than carbohydrates so a cyclic ketogenic diet would be the best (women should avoid restricting carbohydrates for prolonged periods of time). Also it is not wise for them to try to add mass before they have gotten rid of all the body fat they want.


Using natural means to achieve that ideal fit physique is a much safer option. It may take more time and effort but they are also the very reasons why you will also feel more accomplished when you achieve your goals. Old school techniques definitely still have a place in today’s fitness world.

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